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Wachs 4day bench program

by Kaidan W.
20 athletes joined

Program Description

Increase bench press and other lifts

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 28, 2025 04:18
  • Last Edited
    Jun 18, 2025 10:00

Summary

Unlock your strength potential with the Wachs 4-Day Bench Program, a focused 4-week training regimen designed to enhance your bench press performance and overall upper body power. This program emphasizes compound lifts, including close grip and barbell bench presses, while integrating essential leg and back exercises to build a well-rounded physique. Train four days a week with a mix of high-intensity sets and progressive overload to maximize your gains. Get ready to elevate your strength and confidence in the gym!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bench Press (Wide Grip)
1
1
1
3 reps
3 reps
3 reps
80%
82%
84%
2
Neutral Grip Dumbbell Bench Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Bicep Curl (EZ Bar)
2
15-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
3 reps
3 reps
3 reps
84%
86%
88%
2
Neutral Grip Dumbbell Bench Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
3 reps
3 reps
3 reps
86%
88%
90%
2
Neutral Grip Dumbbell Bench Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
3 reps
3 reps
3 reps
88%
90%
92%
2
Neutral Grip Dumbbell Bench Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 reps
70%
75%
2
Squat (Barbell)
1
2
1
1 reps
1 reps
1 reps
90%
92%
94%
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Cable Low Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
75%
77%
80%
2
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
91%
93%
94%
95%
3
Overhead Press (Barbell)
1
2
10 reps
10 reps
-
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Cable Low Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
77%
79%
81%
2
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
92%
94%
96%
98%
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Cable Low Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
80%
2
Squat (Barbell)
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
2 reps
92%
94%
96%
98%
100%
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Cable Low Row
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1 reps
88%
2
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
65%
70%
75%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
4A
Barbell Row
3
10 reps
1%
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
88%
90%
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
65%
70%
75%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
4A
Barbell Row
3
10 reps
1%
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
88%
90%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
65%
70%
75%
3
Deadlift (Barbell)
1
AMRAP
100%
4A
Barbell Row
3
10 reps
1%
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
88%
92%
2
Bench Press (Barbell)
1
1
8 reps
8 reps
65%
75%
3
Deadlift (Barbell)
2
1
3 reps
3 reps
80%
83%
4A
Barbell Row
3
8-10 reps
1%
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
91%
2
Squat (Barbell)
4
4 reps
83%
3
Deadlift (Barbell)
2
8 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Squat (Barbell)
4
4 reps
86%
3
Deadlift (Barbell)
2
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Squat (Barbell)
4
4 reps
88%
3
Deadlift (Barbell)
2
8 reps
83%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
2
Squat (Barbell)
2
2
4 reps
4 reps
88%
90%
3
Deadlift (Barbell)
2
8 reps
85%
Week 1
1 / 4 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
91%
2
Squat (Barbell)
4 Sets
4 Reps
83%
3
Deadlift (Barbell)
2 Sets
8 Reps
75%
Day 2
1
Bench Press (Close Grip)
1 Set
2 Sets
5 Reps
5 Reps
70%
75%
2
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Reps
1 Reps
1 Reps
90%
92%
94%
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Cable Low Row
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
82%
84%
2
Neutral Grip Dumbbell Bench Press
3 Sets
12 Reps
@8
3A
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
15-25 Reps
@8
Day 3
1
Bench Press (Paused)
2 Sets
1 Reps
88%
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
65%
70%
75%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
85%
90%
4A
Barbell Row
3 Sets
10 Reps
1%
5
Pull-Up (Weighted)
3 Sets
8 Reps
@8
6
Cable Crunch
3 Sets
20 Reps
@9