Program Description
Bench focused program with a mix of Conjugate and % based training. For intermediate to advanced lifters. 3 days weekly If you need more days, add them accordingly to your needs. Do legs or conditioning on any extra days you add. Save your arms/chest for the bench days! Just be smart about it. On my off days I do martial arts, ruck, hike, play hacky sack, trail run, or do walking lunges for 200 to 400 yards. Test your 1RM's before starting and at end of the 5 weeks, then do the program again!
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout70 minutes
- CreatedDec 27, 2025 01:12
- Last EditedDec 27, 2025 04:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
20.6%
Front Delts
14.5%
Biceps
12.7%
Chest
11.3%
Upper Back
9.3%
Lats
8.3%
Abs
7.4%
Rear Delts
6.6%
Forearms
4.9%
Middle Delts
4.4%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
65%
2
Pin Press Bench (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
65%
70%
80%
3
Seated Row (Cable)
4
10-15 reps
-
4
Rear Delt Fly (Machine)
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
67.5%
2
Pin Press Bench (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
67.5%
70%
82.5%
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
70%
2
Pin Press Bench (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
80%
90%
100%
3
Seated Row (Cable)
4
4-6 reps
-
4
Rear Delt Fly (Machine)
4
6-8 reps
-
5
Lateral Raise (Dumbbell)
4
6-8 reps
-
6
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
75%
85%
95%
2
Pin Press Bench (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
95%
97%
100%
3
Seated Row (Cable)
4
10-15 reps
-
4
Rear Delt Fly (Machine)
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
67.5%
2
Pin Press Bench (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
67.5%
70%
82.5%
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15+ reps
-
2
Neutral Grip Dumbbell Bench Press
3
1
AMRAP
AMRAP
80%
100%
3
Lat Pulldown
4
15 reps
-
4
Straight Arm Pulldown
4
15 reps
-
5
Standing Shoulder Press (Dumbbell)
4
15+ reps
-
6
Ab Wheel
4
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12+ reps
-
2
Neutral Grip Dumbbell Bench Press
1
2
1
AMRAP
AMRAP
AMRAP
80%
90%
100%
3
Lat Pulldown
4
12+ reps
-
4
Straight Arm Pulldown
4
12+ reps
-
5
Standing Shoulder Press (Dumbbell)
4
12+ reps
-
6
Ab Wheel
4
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8+ reps
-
2
Neutral Grip Dumbbell Bench Press
1
2
1
AMRAP
AMRAP
AMRAP
90%
95%
100%
3
Lat Pulldown
4
8+ reps
-
4
Straight Arm Pulldown
4
8+ reps
-
5
Standing Shoulder Press (Dumbbell)
4
8+ reps
-
6
Ab Wheel
4
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5+ reps
-
2
Neutral Grip Dumbbell Bench Press
1
1
2
AMRAP
AMRAP
AMRAP
80%
90%
100%
3
Lat Pulldown
4
15+ reps
-
4
Straight Arm Pulldown
4
15+ reps
-
5
Standing Shoulder Press (Dumbbell)
4
15+ reps
-
6
Ab Wheel
4
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Lat Pulldown
4
15 reps
-
3
Straight Arm Pulldown
4
15 reps
-
4
Seated Row (Machine)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
Ab Wheel
4
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
10+ reps
5+ reps
5+ reps
1+ reps
1+ reps
1+ reps
50%
60%
70%
80%
90%
100%
2A
Hammer Curl (Dumbbell)
4
15+ reps
-
2B
Lying Tricep Extension (Barbell)
4
15 reps
-
3
Bicep Curl (Dumbbell)
1
1
1
1
1
1
1
1
10+ reps
10+ reps
5+ reps
5+ reps
5+ reps
5+ reps
5+ reps
5+ reps
30%
40%
50%
60%
70%
80%
90%
100%
4A
Tricep Extension (Cable)
4
15 reps
-
4B
Incline Curl (Dumbbell)
4
15 reps
-
5
Landmine Oblique Twist
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
10+ reps
5+ reps
5+ reps
1+ reps
1+ reps
1+ reps
50%
60%
70%
80%
90%
100%
2A
Hammer Curl (Dumbbell)
4
12+ reps
-
2B
Lying Tricep Extension (Barbell)
4
12 reps
-
3
Bicep Curl (Dumbbell)
1
1
1
1
1
1
1
1
10+ reps
10+ reps
5+ reps
5+ reps
5+ reps
5+ reps
5+ reps
5+ reps
30%
40%
50%
60%
70%
80%
90%
100%
4A
Tricep Extension (Cable)
4
12 reps
-
4B
Incline Curl (Dumbbell)
4
12 reps
-
5
Landmine Oblique Twist
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
10+ reps
5+ reps
5+ reps
1+ reps
1+ reps
1+ reps
50%
60%
70%
80%
90%
100%
2A
Hammer Curl (Dumbbell)
4
8+ reps
-
2B
Lying Tricep Extension (Barbell)
4
8 reps
-
3
Bicep Curl (Dumbbell)
1
1
1
1
1
1
1
1
10+ reps
10+ reps
5+ reps
5+ reps
5+ reps
5+ reps
5+ reps
5+ reps
30%
40%
50%
60%
70%
80%
90%
100%
4A
Tricep Extension (Cable)
4
8 reps
-
4B
Incline Curl (Dumbbell)
4
8 reps
-
5
Landmine Oblique Twist
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
10+ reps
5+ reps
5+ reps
1+ reps
1+ reps
1+ reps
50%
60%
70%
80%
90%
100%
2A
Hammer Curl (Dumbbell)
4
15+ reps
-
2B
Lying Tricep Extension (Barbell)
4
15 reps
-
3
Bicep Curl (Dumbbell)
1
1
1
1
1
1
1
1
10+ reps
10+ reps
5+ reps
5+ reps
5+ reps
5+ reps
5+ reps
5+ reps
30%
40%
50%
60%
70%
80%
90%
100%
4A
Tricep Extension (Cable)
4
15 reps
-
4B
Incline Curl (Dumbbell)
4
15 reps
-
5
Landmine Oblique Twist
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
10+ reps
5+ reps
5+ reps
1+ reps
1+ reps
1+ reps
50%
60%
70%
80%
90%
100%
2A
Hammer Curl (Dumbbell)
4
8+ reps
-
2B
Lying Tricep Extension (Barbell)
4
8 reps
-
3
Bicep Curl (Dumbbell)
1
1
1
1
1
1
1
1
10+ reps
10+ reps
5+ reps
5+ reps
5+ reps
5+ reps
5+ reps
5+ reps
30%
40%
50%
60%
70%
80%
90%
100%
4A
Tricep Extension (Cable)
4
8 reps
-
4B
Incline Curl (Dumbbell)
4
8 reps
-
5
Landmine Oblique Twist
4
8 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
AMRAP
65%
2
Pin Press Bench (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
65%
70%
80%
3
Seated Row (Cable)4 Sets
10-15 Reps
-
4
Rear Delt Fly (Machine)4 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
-
6
Abs Crunch (Machine)4 Sets
10-15 Reps
-
Day 3
1
Bench Press (Smith Machine)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10+ Reps
5+ Reps
5+ Reps
1+ Reps
1+ Reps
1+ Reps
50%
60%
70%
80%
90%
100%
2A
Hammer Curl (Dumbbell)4 Sets
15+ Reps
-
2B
Lying Tricep Extension (Barbell)4 Sets
15 Reps
-
3
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10+ Reps
10+ Reps
5+ Reps
5+ Reps
5+ Reps
5+ Reps
5+ Reps
5+ Reps
30%
40%
50%
60%
70%
80%
90%
100%
4A
Tricep Extension (Cable)4 Sets
15 Reps
-
4B
Incline Curl (Dumbbell)4 Sets
15 Reps
-
5
Landmine Oblique Twist4 Sets
15 Reps
-
Day 2
1
Chest Press (Machine)4 Sets
15+ Reps
-
2
Neutral Grip Dumbbell Bench Press3 Sets
1 Set
AMRAP
AMRAP
80%
100%
3
Lat Pulldown4 Sets
15 Reps
-
4
Straight Arm Pulldown4 Sets
15 Reps
-
5
Standing Shoulder Press (Dumbbell)4 Sets
15+ Reps
-
6
Ab Wheel4 Sets
15+ Reps
-