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Leeks powerbuilding

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2 athletes joined
5.0
(1 rating)

Program Description

The purpose of this program is to build up bench strength whilst also building overall size and strength!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 27, 2026 04:40
  • Last Edited
    Feb 11, 2026 11:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Front Delts
9.7%
Hamstrings
8.7%
Abs
8.1%
Upper Back
7.6%
Chest
7.1%
Quadriceps
7%
Lats
6.1%
Biceps
5.9%
Rear Delts
5.9%
Glutes
5.9%
Middle Delts
5.4%
Calves
4.4%
Forearms
3.5%
Lower Back
1.7%
Abductors
0.9%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
6 reps
70%
60%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
5-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
7
Seated Calf Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5-
5-6 reps
75%
65%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
5-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
7
Seated Calf Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3-5 reps
5-
80%
68%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
5-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
7
Seated Calf Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2-3 reps
4-5 reps
85%
73%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
5-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
7
Seated Calf Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
4 reps
90%
75%
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
-
RPE 7
-
3
Dip (Bodyweight)
3
8-10 reps
-
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
5-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
7
Seated Calf Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-2 reps
4-
92.5%
77.5%
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
-
RPE 7
-
3
Dip (Bodyweight)
3
8-10 reps
-
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
5-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
7
Seated Calf Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-
3-4 reps
95%
78%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Dip (Bodyweight)
1
-
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
5-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
7
Seated Calf Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
97.5%
80.5%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Dip (Bodyweight)
1
-
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
5-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
7
Seated Calf Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
1
-
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
5-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
7
Seated Calf Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
1
-
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
5-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
7
Seated Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Rear Delt Fly (Cable)
4
10-15 reps
-
6
Hanging Leg Raise
4
6-12 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Rear Delt Fly (Cable)
4
10-15 reps
-
6
Hanging Leg Raise
4
6-12 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Rear Delt Fly (Cable)
4
10-15 reps
-
6
Hanging Leg Raise
4
6-12 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Rear Delt Fly (Cable)
4
10-15 reps
-
6
Hanging Leg Raise
4
6-12 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Rear Delt Fly (Cable)
4
10-15 reps
-
6
Hanging Leg Raise
4
6-12 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Rear Delt Fly (Cable)
4
10-15 reps
-
6
Hanging Leg Raise
4
6-12 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Rear Delt Fly (Cable)
4
10-15 reps
-
6
Hanging Leg Raise
4
6-12 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Rear Delt Fly (Cable)
4
10-15 reps
-
6
Hanging Leg Raise
4
6-12 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Rear Delt Fly (Cable)
4
10-15 reps
-
6
Hanging Leg Raise
4
6-12 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Rear Delt Fly (Cable)
4
10-15 reps
-
6
Hanging Leg Raise
4
6-12 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-8 reps
-
2
Lateral Raise (Dumbbell)
4
6-10 reps
-
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Rear Delt Row
3
12-15 reps
-
5
Lying Leg Curl
4
6-10 reps
-
6
Hip Thrust (Machine)
3
6-10 reps
-
7
Single-Leg Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-8 reps
-
2
Lateral Raise (Dumbbell)
4
6-10 reps
-
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Rear Delt Row
3
12-15 reps
-
5
Lying Leg Curl
4
6-10 reps
-
6
Hip Thrust (Machine)
3
6-10 reps
-
7
Single-Leg Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-8 reps
-
2
Lateral Raise (Dumbbell)
4
6-10 reps
-
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Rear Delt Row
3
12-15 reps
-
5
Lying Leg Curl
4
6-10 reps
-
6
Hip Thrust (Machine)
3
6-10 reps
-
7
Single-Leg Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-8 reps
-
2
Lateral Raise (Dumbbell)
4
6-10 reps
-
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Rear Delt Row
3
12-15 reps
-
5
Lying Leg Curl
4
6-10 reps
-
6
Hip Thrust (Machine)
3
6-10 reps
-
7
Single-Leg Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-8 reps
-
2
Lateral Raise (Dumbbell)
4
6-10 reps
-
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Rear Delt Row
3
12-15 reps
-
5
Lying Leg Curl
4
6-10 reps
-
6
Hip Thrust (Machine)
3
6-10 reps
-
7
Single-Leg Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-8 reps
-
2
Lateral Raise (Dumbbell)
4
6-10 reps
-
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Rear Delt Row
3
12-15 reps
-
5
Lying Leg Curl
4
6-10 reps
-
6
Hip Thrust (Machine)
3
6-10 reps
-
7
Single-Leg Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-8 reps
-
2
Lateral Raise (Dumbbell)
4
6-10 reps
-
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Rear Delt Row
3
12-15 reps
-
5
Lying Leg Curl
4
6-10 reps
-
6
Hip Thrust (Machine)
3
6-10 reps
-
7
Single-Leg Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-8 reps
-
2
Lateral Raise (Dumbbell)
4
6-10 reps
-
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Rear Delt Row
3
12-15 reps
-
5
Lying Leg Curl
4
6-10 reps
-
6
Hip Thrust (Machine)
3
6-10 reps
-
7
Single-Leg Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-8 reps
-
2
Lateral Raise (Dumbbell)
4
6-10 reps
-
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Rear Delt Row
3
12-15 reps
-
5
Lying Leg Curl
4
6-10 reps
-
6
Hip Thrust (Machine)
3
6-10 reps
-
7
Single-Leg Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-8 reps
-
2
Lateral Raise (Dumbbell)
4
6-10 reps
-
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Rear Delt Row
3
12-15 reps
-
5
Lying Leg Curl
4
6-10 reps
-
6
Hip Thrust (Machine)
3
6-10 reps
-
7
Single-Leg Leg Curl
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Extension
4
8-12 reps
-
4
Walking Lunge
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Extension
4
8-12 reps
-
4
Walking Lunge
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Extension
4
8-12 reps
-
4
Walking Lunge
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Extension
4
8-12 reps
-
4
Walking Lunge
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Extension
4
8-12 reps
-
4
Walking Lunge
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Extension
4
8-12 reps
-
4
Walking Lunge
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Extension
4
8-12 reps
-
4
Walking Lunge
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Extension
4
8-12 reps
-
4
Walking Lunge
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Extension
4
8-12 reps
-
4
Walking Lunge
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Extension
4
8-12 reps
-
4
Walking Lunge
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
4
4-8 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
12-20 reps
-
4
Bicep Curl (EZ Bar)
4
4-8 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-20 reps
-
7
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
4
4-8 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
12-20 reps
-
4
Bicep Curl (EZ Bar)
4
4-8 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-20 reps
-
7
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
4
4-8 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
12-20 reps
-
4
Bicep Curl (EZ Bar)
4
4-8 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-20 reps
-
7
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
4
4-8 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
12-20 reps
-
4
Bicep Curl (EZ Bar)
4
4-8 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-20 reps
-
7
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
4
4-8 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
12-20 reps
-
4
Bicep Curl (EZ Bar)
4
4-8 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-20 reps
-
7
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
4
4-8 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
12-20 reps
-
4
Bicep Curl (EZ Bar)
4
4-8 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-20 reps
-
7
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
4
4-8 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
12-20 reps
-
4
Bicep Curl (EZ Bar)
4
4-8 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-20 reps
-
7
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
4
4-8 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
12-20 reps
-
4
Bicep Curl (EZ Bar)
4
4-8 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-20 reps
-
7
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
4
4-8 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
12-20 reps
-
4
Bicep Curl (EZ Bar)
4
4-8 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-20 reps
-
7
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
4
4-8 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
12-20 reps
-
4
Bicep Curl (EZ Bar)
4
4-8 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-20 reps
-
7
Wrist Curls
3
8-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
6 Reps
70%
60%
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@7-8
3
Dip (Bodyweight)
3 Sets
8-12 Reps
-
4
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
5
Standing Calf Raise
4 Sets
5-10 Reps
-
6
Single Leg Calf Raise (Weighted)
3 Sets
10-15 Reps
-
7
Seated Calf Raise
3 Sets
12-20 Reps
-
Day 2
1
Pull-Up (Assisted)
4 Sets
6-10 Reps
-
2
Barbell Row
4 Sets
4-8 Reps
-
3
Dumbbell Row
3 Sets
8-12 Reps
-
4
Straight Arm Pulldown
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Cable)
4 Sets
10-15 Reps
-
6
Hanging Leg Raise
4 Sets
6-12 Reps
-
7
Cable Crunch
3 Sets
12-20 Reps
-
Day 3
1
Seated Military Press (Barbell)
4 Sets
4-8 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
6-10 Reps
-
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Rear Delt Row
3 Sets
12-15 Reps
-
5
Lying Leg Curl
4 Sets
6-10 Reps
-
6
Hip Thrust (Machine)
3 Sets
6-10 Reps
-
7
Single-Leg Leg Curl
4 Sets
10-15 Reps
-
Day 4
1
Hack Squat
5 Sets
6-10 Reps
-
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
-
3
Leg Extension
4 Sets
8-12 Reps
-
4
Walking Lunge
3 Sets
10-20 Reps
-
5
Hanging Leg Raise
3 Sets
6-10 Reps
-
6
Cable Crunch
3 Sets
12-20 Reps
-
Day 5
1
Seated Dip (Machine)
4 Sets
4-8 Reps
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
12-20 Reps
-
4
Bicep Curl (EZ Bar)
4 Sets
4-8 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12-20 Reps
-
7
Wrist Curls
3 Sets
8-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserAge 26, Man
25 days ago
5 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Brought my bench up from 245-305 after running it 3 times before posting it on here!