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Pana Top Set Backoff set Bench/Deadlift program

by Nicholas M.
14 athletes joined

Program Description

Get stronger at both Bench and Deadlift with twice a week frequency using top sets and backoff work. All lifts past the bench and squat is accessory work that I chose and can be customized to your liking

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 26, 2025 11:38
  • Last Edited
    Nov 10, 2025 07:14

Summary

Unleash your strength with the Pana Top Set Backoff Set Bench/Deadlift Program! Over the course of 4 weeks, this intense 4-day-a-week regimen focuses on building power and muscle through targeted bench press and deadlift variations. You'll tackle high-intensity sets and strategic backoff exercises to maximize gains while honing your technique. Perfect for those ready to elevate their lifting game, this program is designed for full gym access, ensuring you have all the tools needed to succeed. Get ready to push your limits and achieve new personal bests!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15%
Quadriceps
13.2%
Chest
11.9%
Triceps
11.5%
Glutes
11.4%
Upper Back
7.2%
Biceps
6.6%
Front Delts
5.3%
Lats
5.1%
Abs
3.3%
Lower Back
3.2%
Adductors
2.9%
Rear Delts
1.9%
Forearms
1.1%
Middle Delts
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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 (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Seated Overhead Press (Barbell)
1
5-6 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
86%
75%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Barbell Row
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
89%
75%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Barbell Row
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Barbell Row
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
RPE 8
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8.5
5
Leg Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
86%
75%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Leg Extension
3
6-10 reps
RPE 8.5
4
Leg Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
89%
75%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Leg Extension
3
6-10 reps
RPE 8.5
4
Leg Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Leg Extension
3
6-10 reps
RPE 8.5
4
Leg Curl
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
5 reps
88%
78%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
5 reps
91%
78%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
1 reps
5 reps
5 reps
95%
80%
70%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
98%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
5 reps
88%
78%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
5 reps
91%
78%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
1 reps
5 reps
5 reps
95%
80%
70%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
98%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
2
Larsen Press (Barbell)
2 Sets
5-8 Reps
@8
3
Chest Supported Row (Machine)
1 Set
2 Sets
5-7 Reps
8-10 Reps
@8
@8
4
JM Press (Smith Machine)
2 Sets
6-10 Reps
@7.5
5
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
2
Stiff Leg Deadlift
3 Sets
4-6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
5-8 Reps
@8
4
Lying Leg Curl
2 Sets
8-10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
82%
70%
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8
3
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-8 Reps
@8
@8
4
Leg Extension
3 Sets
6-10 Reps
@8.5
5
Leg Curl
3 Sets
8-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
82%
70%
2
Bench Press (Close Grip)
3 Sets
4-6 Reps
@8
3
Seated Overhead Press (Barbell)
1 Set
5-6 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@8