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Bench king

by fredrikkp
7 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
    Aug 25, 2025 09:22

Summary

Unleash your inner strength with the "Bench King" program, a comprehensive 4-week plan designed for serious lifters. Committing to six days a week, you'll focus on building explosive power and muscle endurance through a variety of targeted exercises, including front squats, leg extensions, and barbell rows. Each session is meticulously crafted to challenge your limits and enhance your overall performance. Get ready to elevate your bench press and transform your physique with this intense, results-driven program!
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.3%
Quadriceps
13.3%
Upper Back
9.7%
Chest
9.5%
Front Delts
9.2%
Middle Delts
9.2%
Lats
9%
Triceps
8.1%
Hamstrings
4.8%
Glutes
4.5%
Lower Back
3.3%
Forearms
2.6%
Rear Delts
1.8%
Abs
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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