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bench block (1)

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Program Description

grow your max

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    140 minutes
  • Created
    Jul 07, 2025 01:57
  • Last Edited
    Jul 08, 2025 02:30
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Block Press (2-3 Board)
3
8 reps
80%
3
Incline Bench Press (Barbell)
4
10-12 reps
55%
4
T-Bar Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Block Press (2-3 Board)
3
8 reps
80%
3
Incline Bench Press (Barbell)
4
10-12 reps
55%
4
T-Bar Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Block Press (2-3 Board)
3
8 reps
85%
3
Incline Bench Press (Barbell)
4
10-12 reps
55%
4
T-Bar Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Block Press (2-3 Board)
3
8 reps
85%
3
Incline Bench Press (Barbell)
4
10-12 reps
55%
4
T-Bar Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
85%
2
Board Press
4
5 reps
90%
3
Incline Bench Press (Barbell)
4
6-8 reps
65%
4
T-Bar Row
3
10 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
85%
2
Board Press
4
5 reps
90%
3
Incline Bench Press (Barbell)
4
6-8 reps
65%
4
T-Bar Row
3
10 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
85%
2
Board Press
4
5 reps
95%
3
Incline Bench Press (Barbell)
4
6-8 reps
65%
4
T-Bar Row
3
10 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
85%
2
Board Press
4
5 reps
95%
3
Incline Bench Press (Barbell)
4
6-8 reps
65%
4
T-Bar Row
3
10 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
92%
2
Block Press (2-3 Board)
5
3 reps
95%
3
Incline Bench Press (Barbell)
5
5 reps
70%
4
T-Bar Row
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
92%
2
Block Press (2-3 Board)
5
3 reps
95%
3
Incline Bench Press (Barbell)
5
5 reps
70%
4
T-Bar Row
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
92%
2
Block Press (2-3 Board)
5
3 reps
100%
3
Incline Bench Press (Barbell)
5
5 reps
70%
4
T-Bar Row
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
65%
2
Bench Press (Close Grip)
3
8 reps
52%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Push Up (Explosive)
3
AMRAP
-
6
Band Pull Apart
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
65%
2
Bench Press (Close Grip)
3
8 reps
52%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Push Up (Explosive)
3
AMRAP
-
6
Band Pull Apart
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
65%
2
Bench Press (Close Grip)
3
8 reps
56%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Push Up (Explosive)
3
AMRAP
-
6
Band Pull Apart
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
65%
2
Bench Press (Close Grip)
3
8 reps
56%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Push Up (Explosive)
3
AMRAP
-
6
Band Pull Apart
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
70%
2
Bench Press (Close Grip)
3
6 reps
56%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
70%
2
Bench Press (Close Grip)
3
6 reps
56%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
70%
2
Bench Press (Close Grip)
3
6 reps
59%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
70%
2
Bench Press (Close Grip)
3
6 reps
59%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
75%
2
Bench Press (Close Grip)
4
5 reps
63%
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
75%
2
Bench Press (Close Grip)
4
5 reps
63%
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
75%
2
Bench Press (Close Grip)
4
5 reps
63%
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Cable Fly
3
10-12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
10 reps
45%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Cable Fly
3
10-12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
10 reps
45%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Cable Fly
3
10-12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
10 reps
45%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Cable Fly
3
10-12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
10 reps
45%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
49%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
49%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
49%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
49%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
53%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
53%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
53%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
6 Reps
75%
2
Block Press (2-3 Board)
3 Sets
8 Reps
80%
3
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
55%
4
T-Bar Row
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Dip (Bodyweight)
3 Sets
12 Reps
-
Day 2
1
Speed Bench
8 Sets
3 Reps
65%
2
Bench Press (Close Grip)
3 Sets
8 Reps
52%
3
Chest Supported Row (Machine)
4 Sets
10 Reps
-
4
Lateral Raise (Machine)
3 Sets
12 Reps
-
5
Push Up (Explosive)
3 Sets
AMRAP
-
6
Band Pull Apart
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Cable Fly
3 Sets
10-12 Reps
-
3
Hammer Curl (Cable)
3 Sets
12 Reps
-
4
JM Press
3 Sets
10 Reps
45%
5
Chest Press (Machine)
3 Sets
12 Reps
-
6
Reverse Pec Deck
3 Sets
12 Reps
-