7/5/3 Bench everyday

by Lukas

Program Description

Adding weight: Take your amrap set, and for every rep >3, add a percent to your training max. F.e.: with 4 reps on your amrap bench set, you raise your training max by 1% (multiply by 1,01). The accessories as you feel like. It is advised to reduce rest times instead of adding weight immediately. See it more as conditioning.

Program Overview

Level
Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Sep 04, 2024 06:01
Last Edited
Oct 14, 2024 04:19

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Triceps

17.2%

Chest

16.7%

Front Delts

14.4%

Quadriceps

11%

Middle Delts

10.2%

Glutes

8.6%

Hamstrings

6.3%

Upper Back

3.9%

Abs

3.7%

Adductors

2.3%

Biceps

1.6%

Lower Back

1.6%

Lats

1.3%

Rear Delts

Forearms

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Deadlift (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Bench Press (Barbell)

5 reps

80%

Dip (Bodyweight)

50-100 reps

RPE 6

Cable Crunch

100 reps

RPE 7.5

Face Pull

100 reps

RPE 7.5

Day 1

Deadlift (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Bench Press (Barbell)

5 reps

80%

Dip (Bodyweight)

50-100 reps

RPE 6

Cable Crunch

100 reps

RPE 7.5

Face Pull

100 reps

RPE 7.5

Day 1

Deadlift (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Bench Press (Barbell)

5 reps

80%

Dip (Bodyweight)

50-100 reps

RPE 6

Cable Crunch

100 reps

RPE 7.5

Face Pull

100 reps

RPE 7.5

Day 2

Overhead Press (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Bench Press (Barbell)

7 reps

65%

Dip (Bodyweight)

50-100 reps

RPE 6

Kettlebell Press

20 reps

RPE 6

Kettlebell Halo

20 reps

RPE 6

Lunge (Kettlebell)

20 reps

RPE 6

Day 2

Overhead Press (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Bench Press (Barbell)

7 reps

65%

Dip (Bodyweight)

50-100 reps

RPE 6

Kettlebell Press

20 reps

RPE 6

Kettlebell Halo

20 reps

RPE 6

Lunge (Kettlebell)

20 reps

RPE 6

Day 2

Overhead Press (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Bench Press (Barbell)

7 reps

65%

Dip (Bodyweight)

50-100 reps

RPE 6

Kettlebell Press

20 reps

RPE 6

Kettlebell Halo

20 reps

RPE 6

Lunge (Kettlebell)

20 reps

RPE 6

Day 3

Squat (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Bench Press (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Dip (Bodyweight)

50-100 reps

RPE 7.5

Chin-Up (Bodyweight)

25-50 reps

RPE 7.5

Bicep Curl (Dumbbell)

100 reps

RPE 6

Day 3

Squat (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Bench Press (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Dip (Bodyweight)

50-100 reps

RPE 7.5

Chin-Up (Bodyweight)

25-50 reps

RPE 7.5

Bicep Curl (Dumbbell)

100 reps

RPE 6

Day 3

Squat (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Bench Press (Barbell)

7 reps

5 reps

3 reps

65%

80%

95%

Dip (Bodyweight)

50-100 reps

RPE 7.5

Chin-Up (Bodyweight)

25-50 reps

RPE 7.5

Bicep Curl (Dumbbell)

100 reps

RPE 6

Day 1

Deadlift (Barbell)

1 Set

7 Reps

5 Reps

3 Reps

65%

80%

95%

Bench Press (Barbell)

3 Sets

5 Reps

80%

Dip (Bodyweight)

1 Set

50-100 Reps

Cable Crunch

1 Set

100 Reps

@7.5

Face Pull

1 Set

100 Reps

@7.5

Day 2

Overhead Press (Barbell)

1 Set

7 Reps

5 Reps

3 Reps

65%

80%

95%

Bench Press (Barbell)

5 Sets

7 Reps

65%

Dip (Bodyweight)

1 Set

50-100 Reps

Kettlebell Press

3 Sets

20 Reps

Kettlebell Halo

3 Sets

20 Reps

Lunge (Kettlebell)

3 Sets

20 Reps

Day 3

Squat (Barbell)

1 Set

7 Reps

5 Reps

3 Reps

65%

80%

95%

Bench Press (Barbell)

1 Set

7 Reps

5 Reps

3 Reps

65%

80%

95%

Dip (Bodyweight)

1 Set

50-100 Reps

@7.5

Chin-Up (Bodyweight)

1 Set

25-50 Reps

@7.5

Bicep Curl (Dumbbell)

1 Set

100 Reps