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Bench and biceps nonstop

by Jakob F.
25 athletes joined
5.0
(2 ratings)

Program Description

For those who are dumb

Program Overview

  • Level
    Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Apr 16, 2024 10:30
  • Last Edited
    Sep 03, 2025 09:40

Summary

Unleash your upper body strength with the "Bench and Biceps Nonstop" program! Over 12 weeks, you'll engage in a focused routine three days a week, combining barbell bench presses and dumbbell bicep curls to sculpt your chest and arms. Each session is designed to maximize hypertrophy and build functional strength, ensuring you push your limits and see tangible results. Perfect for garage gym enthusiasts ready to elevate their lifting game!
Muscle Engagement
Front
Back
MuscleSet
Chest
31.3%
Biceps
31.3%
Triceps
18.8%
Front Delts
12.5%
Forearms
6.3%
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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
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
50
10000 reps
-
2
Bicep Curl (Dumbbell)
50
10000 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
50 Sets
10000 Reps
-
2
Bicep Curl (Dumbbell)
50 Sets
10000 Reps
-
Day 2
1
Bench Press (Barbell)
50 Sets
10000 Reps
-
2
Bicep Curl (Dumbbell)
50 Sets
10000 Reps
-
Day 3
1
Bench Press (Barbell)
50 Sets
10000 Reps
-
2
Bicep Curl (Dumbbell)
50 Sets
10000 Reps
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
JackedRNAge 51, Man
2 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Added 100 squats and a 5k run daily. Lost all my hair and now destroy monsters with One Punch.
Jaxon DowellMan
10 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
The only exercises you need