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Bench and deadlift progress.

by Vklifts
128 athletes joined

Program Description

Size and strenght program! Bench progression from a finnish youtube channel : Hiirenmikit Deadlift progression from BBB. Add 2.5kg-5kg to deadlift sets after week 4! Week 8 is for max testing, week 4 deload, week 9 deload/rest week. You can add sets to secondary movements or change them to similar movements. 3-5min rest between sets.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 27, 2024 09:39
  • Last Edited
    Sep 14, 2025 08:25

Summary

Unleash your strength with the "Bench and Deadlift Progress" program, a focused 9-week journey designed to elevate your lifting game. Committing just 4 days a week, you'll engage in a structured routine that emphasizes the bench press and deadlift, ensuring optimal muscle growth and power development. Each session combines compound lifts with accessory work to maximize your performance and build a solid foundation. Get ready to push your limits and achieve impressive gains in both strength and confidence!
Muscle Engagement
Front
Back
MuscleSet
Chest
19.9%
Triceps
18.3%
Front Delts
10.6%
Quadriceps
9.2%
Upper Back
6.7%
Hamstrings
6%
Glutes
5.6%
Biceps
5.1%
Lats
4.8%
Middle Delts
3.7%
Rear Delts
2.4%
Lower Back
2.2%
Calves
1.9%
Abs
1.7%
Adductors
1.2%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
75%
2
Skull Crusher
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Face Pull
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
77%
2
Skull Crusher
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Face Pull
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
79%
2
Skull Crusher
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Face Pull
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
84%
2
Skull Crusher
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Face Pull
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
87%
2
Skull Crusher
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Face Pull
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Skull Crusher
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Face Pull
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-2 reps
95%
2
Skull Crusher
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Face Pull
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
75%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
77%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
79%
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
84%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
87%
2
T-Bar Row
3
6-10 reps
-
3
Lat Pulldown
2
1
10+ reps
15+ reps
RPE 8.5
RPE 8.5
4
Seated Row (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
97%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
75%
2
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
77%
2
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
79%
2
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
84%
2
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
87%
2
Seated Dip (Machine)
3
8 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Lateral Raise (Machine)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
8-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
2
Leg Extension
2
10-15 reps
-
3
Lying Leg Curl
2
6-15 reps
-
4
Seated Calf Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
15 reps
-
4
Hammer Curl
3
12 reps
-
5
Tricep Extension (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Squat (Barbell)
2
1
2 reps
5 reps
-
-
3
Lying Leg Curl
3
6-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
2
Squat (Barbell)
2
1
2 reps
5 reps
-
-
3
Leg Extension
2
10-15 reps
-
4
Lying Leg Curl
2
6-15 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
2
Squat (Barbell)
2
1
2 reps
5 reps
-
-
3
Leg Extension
2
10-15 reps
-
4
Lying Leg Curl
2
6-15 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
2
Squat (Barbell)
2
1
2 reps
5 reps
-
-
3
Leg Extension
2
10-15 reps
-
4
Lying Leg Curl
2
6-15 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Squat (Barbell)
2
1
2 reps
5 reps
-
-
3
Leg Extension
2
10-15 reps
-
4
Lying Leg Curl
2
6-15 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
2
Squat (Barbell)
2
1
2 reps
5 reps
-
-
3
Leg Extension
2
10-15 reps
-
4
Lying Leg Curl
2
6-15 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
100%
2
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
2
Squat (Barbell)
2
5 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
8 Sets
5 Reps
75%
2
Skull Crusher
2 Sets
10 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
8 Sets
5 Reps
75%
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
2 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
8 Sets
5 Reps
75%
2
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
@8.5
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Squat (Barbell)
2 Sets
1 Set
2 Reps
5 Reps
-
-
3
Lying Leg Curl
3 Sets
6-15 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5
Seated Calf Raise
2 Sets
6-10 Reps
-