Program Description
intermediate program for bench. strength and muscle
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 01, 2025 10:29
- Last EditedJun 18, 2025 10:40
Summary
Unleash your strength with the ciñalo rojo style program, a comprehensive 8-week training plan designed for serious lifters. Committing just 4 days a week, you'll tackle a variety of compound and isolation exercises, including military presses, bench presses, and pull-ups, all aimed at building muscle and enhancing overall performance. This program is perfect for those ready to push their limits in a full gym setting. Get ready to transform your physique and elevate your training game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
2
4 reps
-
3
Squat (Barbell)
1
3
1 reps
2 reps
100%
80%
4
Chest Press (Machine)
3
8-1 reps
80%
5
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
3
1 reps
4 reps
100%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
70%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
70%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
70%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
75%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Pull-Up (Bodyweight)
2
4 reps
-
3
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
4
Squat (Barbell)
1
3
1 reps
2 reps
100%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
75%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
3
5-8 reps
70%
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
3 reps
100%
80%
2
Pull-Up (Bodyweight)
2
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
85%
70%
2
Front Squat (Barbell)
3
5 reps
60%
3
High Pull
4
8 reps
-
4
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
5
Chest Press (Machine)
3
8-10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
65%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
65%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
65%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
70%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
70%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
70%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
70%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
1
3
3 reps
5 reps
80%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Dumbbell Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
6
2
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
5
3
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
4
4
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
3
5
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
2
6
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
1
7
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
8
3 reps
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Military Press (Barbell)1 Set
3 Sets
3 Reps
5 Reps
80%
70%
2
Pull-Up (Bodyweight)4 Sets
4 Reps
-
3
Larsen Press (Barbell)3 Sets
5-8 Reps
70%
4
Tricep Pushdown (Cable)3 Sets
8-10 Reps
-
5
Chest Press (Machine)3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)1 Set
3 Sets
3 Reps
5 Reps
85%
70%
2
Front Squat (Barbell)3 Sets
5 Reps
60%
3
High Pull4 Sets
8 Reps
-
4
Calf Raise (Leg Press)4 Sets
5-8 Reps
@10
5
Chest Press (Machine)3 Sets
8-10 Reps
80%
Day 4
1
Military Press (Barbell)1 Set
3 Sets
1 Reps
5 Reps
85%
70%
2
Deadlift (Barbell)1 Set
3 Sets
3 Reps
5 Reps
80%
70%
3
Larsen Press (Barbell)3 Sets
6-8 Reps
70%
4
Tricep Pushdown (Cable)3 Sets
8-10 Reps
-
5
Dumbbell Row3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
70%
2
Pull-Up (Bodyweight)2 Sets
4 Reps
-
3
Squat (Barbell)1 Set
3 Sets
1 Reps
2 Reps
100%
80%
4
Chest Press (Machine)3 Sets
8-1 Reps
80%
5
Calf Raise (Leg Press)4 Sets
5-10 Reps
@10
6
Bicep Curl (Barbell)1 Set
3 Sets
1 Reps
4 Reps
100%
70%