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
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedMar 22, 2025 09:28
- Last EditedMar 24, 2025 05:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Extension4 Sets
10-20 Reps
@8.5
4
Abs Crunch (Weighted)3 Sets
8-15 Reps
@8.5
5
Front Raise4 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 Curl4 Sets
10-20 Reps
@8.5
4
Abs Crunch (Weighted)3 Sets
8-15 Reps
@8.5
5
Front Raise4 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 Curl4 Sets
8-15 Reps
@8.5
5
Skull Crusher (Barbell)4 Sets
8-15 Reps
@8.5
6
Neck Curl10 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 Curl10 Sets
10 Reps
@8.5