logo
BoostcampPNG

July

by July T.

Program Description

Blast though sticking points and experience the joy of lifting! Designed specifically for bench press development, arm, leg, and back training is not included. Be sure to include these muscle groups on your own, but don’t fatigue yourself too much in order to not interfere with bench press. Meant to be added onto the end of long peaking cycles or as a transitory block, not intended for beginner lifters.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 25, 2025 10:06
  • Last Edited
    Jul 12, 2025 03:18

Summary

Unleash your strength with the July workout program, a focused 3-week journey designed for those ready to elevate their lifting game. Committing just three days a week, you'll dive into a blend of explosive bodyweight movements and heavy barbell lifts, emphasizing grinding points for maximum muscle engagement. Each session hones in on foundational hypertrophy and explosive power, ensuring you build both size and strength effectively. Perfect for garage gym enthusiasts, this program will challenge you to push your limits and achieve impressive results. Get ready to transform your training!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Pec Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Pec Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Pec Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Pin Press Bench (Barbell)
3
3 reps
-
3
Spoto Press
4
5 reps
-
4
Skull Crusher (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Pin Press Bench (Barbell)
3
3 reps
-
3
Spoto Press
4
5 reps
-
4
Skull Crusher (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Pin Press Bench (Barbell)
3
3 reps
-
3
Spoto Press
4
5 reps
-
4
Skull Crusher (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Seated Dip (Machine)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Seated Dip (Machine)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Seated Dip (Machine)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Reps
@9.5
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
-
4
Front Raise
3 Sets
10-12 Reps
-
Day 3
1
Long Pause Bench Press
3 Sets
4 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Seated Dip (Machine)
3 Sets
6-8 Reps
-
4
Chest Fly (Machine)
3 Sets
10-12 Reps
-
5
Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 2
1
Push Up
3 Sets
10 Reps
-
2
Pin Press Bench (Barbell)
3 Sets
3 Reps
-
3
Spoto Press
4 Sets
5 Reps
-
4
Skull Crusher (Barbell)
4 Sets
8 Reps
-