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BIG BENCH

by Noah B.
4.0
(1 rating)

Program Description

Program designed for intermediate to advanced lifters who have a bad bench they want to bring up. Focused for powerlifting/ strength athletes

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 26, 2025 09:52
  • Last Edited
    May 12, 2025 01:08
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Tempo Bench Press
2
8 reps
65%
2
Underhand Lat Pulldown
2
10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Face Pull
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
8 reps
70%
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
8 reps
70%
2
Underhand Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Chest Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Face Pull
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
8 reps
70%
2
Underhand Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Squat (Smith Machine)
3
8 reps
65%
3
Leg Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Squat (Smith Machine)
3
8 reps
65%
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Squat (Smith Machine)
3
8 reps
70%
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Squat (Smith Machine)
3
8 reps
70%
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
5 reps
75%
80%
85%
65%
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
1 reps
1 reps
5 reps
80%
85%
90%
70%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
1 reps
1 reps
5 reps
85%
90%
95%
75%
2
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
1 reps
1 reps
1 reps
5 reps
85%
90%
100%
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Curl
3
10 reps
RPE 7
4
Adductor (cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Curl
3
10 reps
RPE 8
4
Adductor (cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Adductor (cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
85%
90%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Adductor (cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
65%
70%
75%
80%
2
Lat Pulldown
2
10 reps
RPE 7
3
Dip (Bodyweight)
2
AMRAP
RPE 7
4
Incline Chest Press (Machine)
2
8 reps
RPE 7
5
Reverse Pec Deck
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
65%
70%
75%
80%
85%
2
Lat Pulldown
3
10 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
70%
75%
80%
85%
90%
2
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 9
4
Incline Chest Press (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
70%
75%
80%
85%
90%
95%
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Pec Deck
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Squat (Smith Machine)
3 Sets
8 Reps
65%
3
Leg Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
Day 1
1
Tempo Bench Press
2 Sets
8 Reps
65%
2
Underhand Lat Pulldown
2 Sets
10 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Face Pull
2 Sets
10 Reps
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Reps
1 Reps
1 Reps
5 Reps
75%
80%
85%
65%
2
Seated Row (Cable)
2 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@7
Day 5
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
65%
70%
75%
80%
2
Lat Pulldown
2 Sets
10 Reps
@7
3
Dip (Bodyweight)
2 Sets
AMRAP
@7
4
Incline Chest Press (Machine)
2 Sets
8 Reps
@7
5
Reverse Pec Deck
2 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
65%
3
Leg Curl
3 Sets
10 Reps
@7
4
Adductor (cable)
3 Sets
10 Reps
@7