logo
BoostcampPNG

Benk fokus luka

by Peder R.
1 athletes joined

Program Description

Stronger in benchpress

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2025 08:22
  • Last Edited
    Dec 23, 2025 03:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.9%
Front Delts
17.5%
Biceps
12.8%
Chest
12.2%
Upper Back
8.9%
Lats
8.9%
Middle Delts
7.2%
Forearms
4.2%
Rear Delts
1.9%
Abs
1.7%
Quadriceps
1.7%
Hamstrings
1.7%
Glutes
1.7%
Abductors
0.8%
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
69%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7 reps
69%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
69%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
72%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7 reps
72%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
72%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
75%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7 reps
75%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
75%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Lat Pulldown
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Leg Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Long Pause Bench Press
3
3 reps
74%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Long Pause Bench Press
3
4 reps
74%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Long Pause Bench Press
3
2 reps
77%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
81%
3
Long Pause Bench Press
3
3 reps
77%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
81%
3
Long Pause Bench Press
3
4 reps
77%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Long Pause Bench Press
3
2 reps
80%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
84%
3
Long Pause Bench Press
3
3 reps
80%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Long Pause Bench Press
3
4 reps
80%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
87%
3
Long Pause Bench Press
3
2 reps
83%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
87%
3
Long Pause Bench Press
3
3 reps
83%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
87%
3
Long Pause Bench Press
3
4 reps
83%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
73%
2
Bench Press (Close Grip)
3
5 reps
71%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Bench Press (Close Grip)
3
6 reps
71%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Bench Press (Close Grip)
3
4 reps
74%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
76%
2
Bench Press (Close Grip)
3
5 reps
74%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Bench Press (Close Grip)
3
6 reps
74%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
79%
2
Bench Press (Close Grip)
3
4 reps
77%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
79%
2
Bench Press (Close Grip)
3
5 reps
77%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
79%
2
Bench Press (Close Grip)
3
6 reps
77%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
82%
2
Bench Press (Close Grip)
3
4 reps
80%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82%
2
Bench Press (Close Grip)
3
5 reps
80%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82%
2
Bench Press (Close Grip)
3
6 reps
80%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Tempo Bench Press
1 Set
2 Sets
1 Reps
2 Reps
@6
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
73%
2
Bench Press (Close Grip)
3 Sets
4 Reps
71%
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
5
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
6
Bicep Curl (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
3 Sets
2 Reps
78%
3
Long Pause Bench Press
3 Sets
2 Reps
74%
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
6
Bicep Curl (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
66%
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
4
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
6
Leg Press
3 Sets
-