logo
BoostcampPNG
Stronger by Science Bench x 2 Adv Squat x 2 Int DL x 2 Int.
by Mike F.
Program Description
Increase bench press for intermediate lifters - from Stronger by Science 28 free programs - go to website to see their offer and sign up for their site.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 28, 2024 03:45
Last Edited
Jun 28, 2024 05:00
down_app
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
2
Dip (Weighted)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
3
Tricep Extension (Cable)
4 Sets
8 Reps
@8
4
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
5
Hammer Curl
4 Sets
10 Reps
@8
6
Front Squat (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
@8
@8
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
12-12 Reps
8-10 Reps
@8
@8
2
Push Up
2 Sets
AMRAP
@10
3
Bicep Curl (Dumbbell)
2 Sets
30 Reps
@7
4
Rolling Tricep Extension (Dumbbell)
2 Sets
30 Reps
@7
5
Pec Fly (Dumbbell)
2 Sets
30 Reps
@7
6
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Deadlift (Barbell)
8 Sets
3 Reps
75%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@7.5
Day 2
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
3 Reps
80%
85%
2
Dip (Weighted)
1 Set
3 Sets
8 Reps
6 Reps
@8
@8
3
Tricep Extension (Cable)
3 Sets
8 Reps
@8
4
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
6
Front Squat (Barbell)
1 Set
3 Sets
5 Reps
4 Reps
@8
@8
Day 3
1
Bench Press (Close Grip)
1 Set
4 Sets
10 Reps
8 Reps
@8
@8
2
Push Up
3 Sets
AMRAP
@10
3
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7
4
Rolling Tricep Extension (Dumbbell)
3 Sets
30 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
30 Reps
@7
6
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Deadlift (Barbell)
6 Sets
3 Reps
80%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
3 Sets
3 Reps
1 Reps
85%
90%
2
Dip (Weighted)
1 Set
3 Sets
6-6 Reps
4-5 Reps
@6
@6
3
Tricep Extension (Cable)
3 Sets
6 Reps
@8
4
Bench Press (Dumbbell)
3 Sets
6 Reps
@8
5
Hammer Curl
3 Sets
8 Reps
@8
6
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
2 Reps
@8
@8
Day 3
1
Bench Press (Close Grip)
1 Set
5 Sets
8-8 Reps
5-6 Reps
@8
@8
2
Push Up
4 Sets
AMRAP
@10
3
Bicep Curl (Dumbbell)
4 Sets
30 Reps
@7
4
Rolling Tricep Extension (Dumbbell)
4 Sets
30 Reps
@7
5
Pec Fly (Dumbbell)
4 Sets
30 Reps
@7
6
Sumo Deadlift (Barbell)
5 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
1 Reps
90%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
3
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
70%
2
Dip (Weighted)
3 Sets
3 Reps
@6
3
Tricep Extension (Cable)
3 Sets
6 Reps
@8
4
Bench Press (Dumbbell)
3 Sets
6 Reps
@8
5
Hammer Curl
3 Sets
8 Reps
@8
6
Front Squat (Barbell)
1 Set
1 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
100%
2
Push Up
1 Set
AMRAP
@10
3
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@7
4
Rolling Tricep Extension (Dumbbell)
3 Sets
20 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
20 Reps
@7
6
Sumo Deadlift (Barbell)
1 Set
1 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
1 Reps
100%
2
Deadlift (Barbell)
4 Sets
3 Reps
65%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
8 Reps
@8