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Bench Focus Upper Lower

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Program Description

Bench/Arms focused Upper Lower. Grow an all around more muscular physique with 3 bench days and 2 squat days. Deadlifts replaced with RDLS for better recovery and more hypertrophy focus. Meant to be run as many times over as you need until you plateau. Tips for running: - Try to add 5-10 Lbs on compounds every 1-2 sessions for consistent gains. - Add or remove exercises / sets as needed. - Rest times between sets are up to you.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 22, 2025 09:28
  • Last Edited
    Jun 18, 2025 12:18

Summary

Elevate your upper body strength and overall fitness with the Bench Focus Upper Lower program. Over the course of 4 weeks, you'll engage in a dynamic 5-day split that emphasizes key lifts like the barbell squat and Romanian deadlift, ensuring balanced development of both your upper and lower body. Each session is designed to challenge your limits while enhancing muscle endurance and power. Get ready to build a solid foundation and transform your physique with targeted workouts that fit seamlessly into your gym routine!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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)
3
3-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
4
6-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 8
5
Tricep Extension (Cable)
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
4
6-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 8
5
Tricep Extension (Cable)
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
4
6-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 8
5
Tricep Extension (Cable)
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
4
6-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 8
5
Tricep Extension (Cable)
4
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8.5
3
Leg Extension
4
10-20 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8-15 reps
RPE 8.5
5
Front Raise
4
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8.5
3
Leg Extension
4
10-20 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8-15 reps
RPE 8.5
5
Front Raise
4
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8.5
3
Leg Extension
4
10-20 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8-15 reps
RPE 8.5
5
Front Raise
4
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8.5
3
Leg Extension
4
10-20 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8-15 reps
RPE 8.5
5
Front Raise
4
10-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
4
6-12 reps
RPE 8.5
4
Hammer Curl
4
8-15 reps
RPE 8.5
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 8.5
6
Neck Curl
10
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
4
6-12 reps
RPE 8.5
4
Hammer Curl
4
8-15 reps
RPE 8.5
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 8.5
6
Neck Curl
10
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
4
6-12 reps
RPE 8.5
4
Hammer Curl
4
8-15 reps
RPE 8.5
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 8.5
6
Neck Curl
10
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
4
6-12 reps
RPE 8.5
4
Hammer Curl
4
8-15 reps
RPE 8.5
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 8.5
6
Neck Curl
10
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8.5
3
Lying Leg Curl
4
10-20 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8-15 reps
RPE 8.5
5
Front Raise
4
10-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8.5
3
Lying Leg Curl
4
10-20 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8-15 reps
RPE 8.5
5
Front Raise
4
10-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8.5
3
Lying Leg Curl
4
10-20 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8-15 reps
RPE 8.5
5
Front Raise
4
10-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8.5
3
Lying Leg Curl
4
10-20 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8-15 reps
RPE 8.5
5
Front Raise
4
10-20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
RPE 8.5
2
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
3
Abs Crunch (Weighted)
4
8-15 reps
-
4
Neck Curl
10
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
RPE 8.5
2
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
3
Abs Crunch (Weighted)
4
8-15 reps
-
4
Neck Curl
10
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
RPE 8.5
2
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
3
Abs Crunch (Weighted)
4
8-15 reps
-
4
Neck Curl
10
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
RPE 8.5
2
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
3
Abs Crunch (Weighted)
4
8-15 reps
-
4
Neck Curl
10
10 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
4 Sets
3-8 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
@8.5
3
Leg Extension
4 Sets
10-20 Reps
@8.5
4
Abs Crunch (Weighted)
3 Sets
8-15 Reps
@8.5
5
Front Raise
4 Sets
10-20 Reps
@8.5
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
@8.5
3
Lying Leg Curl
4 Sets
10-20 Reps
@8.5
4
Abs Crunch (Weighted)
3 Sets
8-15 Reps
@8.5
5
Front Raise
4 Sets
10-20 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
3-8 Reps
@8.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8.5
@8.5
3
Pull-Up (Weighted)
4 Sets
6-12 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
8-15 Reps
@8
5
Tricep Extension (Cable)
4 Sets
8-15 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3-8 Reps
@8.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8.5
@8.5
3
Pull-Up (Weighted)
4 Sets
6-12 Reps
@8.5
4
Hammer Curl
4 Sets
8-15 Reps
@8.5
5
Skull Crusher (Barbell)
4 Sets
8-15 Reps
@8.5
6
Neck Curl
10 Sets
10 Reps
@8.5
Day 5
1
Bench Press (Paused)
5 Sets
5 Reps
@8.5
2
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8.5
3
Abs Crunch (Weighted)
4 Sets
8-15 Reps
-
4
Neck Curl
10 Sets
10 Reps
@8.5