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Bench king

by fredrikkp
3 athletes joined

Program Description

Increasing bench and deadlift 1rm as well as growing more muscle mass

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    160 minutes
  • Created
    Oct 07, 2024 08:17
  • Last Edited
    Oct 26, 2024 10:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-10 reps
70%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7-8 reps
80%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-4 reps
90%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1-3 reps
100%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-4 reps
90%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-3 reps
95%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-10 reps
70%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7-8 reps
80%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-4 reps
90%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1-3 reps
100%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8.5
3
Hamstring Curl
3
10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8.5
3
Hamstring Curl
3
10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8.5
3
Hamstring Curl
3
10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8.5
3
Hamstring Curl
3
10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-10 reps
70%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7-8 reps
80%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-4 reps
90%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1-3 reps
100%
2
Dip (Weighted)
2
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-4 reps
90%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-3 reps
95%
2
Leg Extension
5
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 4
1
Front Squat (Barbell)
4 Sets
6 Reps
@9
2
Leg Extension
3 Sets
10 Reps
@8.5
3
Hamstring Curl
3 Sets
10 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8.5
Day 6
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Leg Extension
5 Sets
10 Reps
@9
3
Barbell Row
4 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Leg Extension
5 Sets
10 Reps
@9
3
Barbell Row
4 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
9-10 Reps
70%
2
Dip (Weighted)
2 Sets
6 Reps
@8.5
3
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8.5
4
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9.5
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
4 Sets
9-10 Reps
70%
2
Dip (Weighted)
2 Sets
6 Reps
@8.5
3
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8.5
4
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9.5
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
9-10 Reps
70%
2
Dip (Weighted)
2 Sets
6 Reps
@8.5
3
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8.5
4
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9.5
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
@8