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5 Day U/L + (C&Bi/B,S&T/Legs) (Bench Focused)

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5.0
(1 rating)

Program Description

RPE 9.5 task failure (Cannot perform any more reps using the same ROM and tempo.) RPE 10 muscular failure (Cannot perform anymore lengthened partials or to desired position of ROM e.g 60 degree arm angle for lateral raises.)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Aug 21, 2024 06:59
  • Last Edited
    Jun 18, 2025 11:17

Summary

Unleash your strength with this 5-day Upper/Lower split program, designed for those looking to prioritize bench press performance while building overall muscle. Each session targets key muscle groups, with a mix of compound lifts and isolation exercises to maximize gains. With a focus on intensity and proper form, this program is perfect for intermediate lifters ready to elevate their training. Get ready to push your limits and see real results in just one week!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
4-7 reps
4-7 reps
RPE 8.5-9
RPE 8.5-9.5
2
Bench Press (Barbell)
1
3-5 reps
RPE 8.5-9
3
Seated Wide-Grip Row (Cable)
1
1
4-7 reps
4-7 reps
RPE 8.5-9
RPE 9-9.5
4
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5-9
RPE 9-9.5
5
Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 9-9.5
7
Bicep Curl (Cable)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 8.5-9
RPE 9-9.5
4
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Leg Extension
1
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
4-7 reps
RPE 9
8
Face Pull
1
5-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8.5-9
2
Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Bicep Curl (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Hammer Curl (Cable)
1
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-7 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
2
4-7 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
4-7 reps
RPE 9
4
Single Arm High Row (Cable)
1
5-8 reps
RPE 9.5
5
Face Pull
1
5-9 reps
RPE 9.5
6
JM Press (Smith Machine)
1
5-7 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Hack Squat
2
4-7 reps
RPE 9
4
Seated Hamstring Curl
1
5-8 reps
RPE 10
5
Leg Extension
1
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-7 Reps
4-7 Reps
@8.5-9
@8.5-9.5
2
Bench Press (Barbell)
1 Set
3-5 Reps
@8.5-9
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
4-7 Reps
4-7 Reps
@8.5-9
@9-9.5
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8.5-9
@9-9.5
5
Lateral Raise (Cable)
1 Set
6-10 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8.5-9
@9-9.5
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
Day 2
1
Squat (Barbell)
1 Set
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
4-7 Reps
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
4-7 Reps
4-7 Reps
@8.5-9
@9-9.5
4
Seated Hamstring Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
5
Leg Extension
1 Set
5-8 Reps
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@10
7
Seated Shoulder Press (Dumbbell)
1 Set
4-7 Reps
@9
8
Face Pull
1 Set
5-9 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8.5-9
2
Lateral Raise (Cable)
1 Set
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
5
Hammer Curl (Cable)
1 Set
5-8 Reps
@9
Day 5
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
4-7 Reps
@9
3
Hack Squat
2 Sets
4-7 Reps
@9
4
Seated Hamstring Curl
1 Set
5-8 Reps
@10
5
Leg Extension
1 Set
5-8 Reps
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
Lat Pulldown (Neutral Grip)
2 Sets
4-7 Reps
@9
2
Seated Wide-Grip Row (Cable)
2 Sets
4-7 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
4-7 Reps
@9
4
Single Arm High Row (Cable)
1 Set
5-8 Reps
@9.5
5
Face Pull
1 Set
5-9 Reps
@9.5
6
JM Press (Smith Machine)
1 Set
5-7 Reps
@9
7
V-Handle Tricep Pushdown (Cable)
1 Set
6-10 Reps
@9.5