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BoostcampPNG

Beginner bench

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3 athletes joined

Program Description

Get stronger on bench

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    160 minutes
  • Created
    Jun 05, 2024 12:33
  • Last Edited
    Jun 17, 2024 04:44

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
25.7%
Chest
25.2%
Front Delts
14.9%
Lats
13.2%
Upper Back
11.8%
Biceps
5.9%
Middle Delts
3.3%
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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
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
Larsen Press (Barbell)
3
8 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Seated Row (Cable)
2
8 reps
RPE 7
4
Lat Pulldown
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4 reps
75%
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Seated Row (Cable)
2
8 reps
RPE 7
4
Lat Pulldown
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
73%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 6
2
Bench Press (Paused)
2
5 reps
73%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
2
5 reps
78%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
75%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 7
2
Bench Press (Paused)
2
5 reps
75%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
73%
2
Bench Press (Paused)
1
5 reps
75%
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
4
Shoulder Press (Machine)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
75%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 8
2
Bench Press (Paused)
2
5 reps
80%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
75%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
78%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 7
2
Bench Press (Paused)
3
4 reps
78%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
75%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3 reps
RPE 6
2
Bench Press (Paused)
1
3 reps
78%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
4 reps
RPE 7
2
Bench Press (Paused)
2
4 reps
75%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 8
2
Bench Press (Paused)
2
4 reps
80%
3
Seated Row (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 8
2
Bench Press (Paused)
2
4 reps
80%
3
Seated Row (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 7
2
Bench Press (Paused)
2
4 reps
78%
3
Seated Row (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3 reps
78%
2
Bench Press (Paused)
1
4 reps
75%
3
Seated Row (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3 reps
RPE 7
2
Bench Press (Paused)
2
3 reps
75%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
RPE 6-7
2
Bench Press (Paused)
2
4 reps
71%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 7
2
Bench Press (Paused)
2
4 reps
78%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
80%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
75%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
70%
2
Bench Press (Paused)
1
4 reps
75%
3
Seated Row (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
83%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
83%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 7
2
Bench Press (Paused)
2
4 reps
78%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 9
2
Bench Press (Paused)
3
3 reps
80%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
78%
2
Bench Press (Paused)
2
3 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 7
2
Bench Press (Paused)
2
3 reps
80%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Bench Press (Paused)
2
3 reps
80%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
83%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Bench Press (Paused)
3
3 reps
83%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 9
2
Bench Press (Paused)
3
3 reps
85%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 6
4
Lat Pulldown
2
8 reps
RPE 6
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Paused)
2 Sets
4 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
3 Sets
8 Reps
@6-7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Paused)
3 Sets
5 Reps
73%
2
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 3
1
Tempo Bench Press
2 Sets
3 Reps
@6
2
Bench Press (Paused)
1 Set
3 Reps
78%
3
Seated Row (Cable)
3 Sets
10 Reps
@8