Program Description
Bench lol
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJan 31, 2024 06:27
- Last EditedNov 06, 2024 02:15
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1
1
1
10 reps
10 reps
5 reps
3 reps
1 reps
2 reps
4 reps
3 reps
33%
56%
79%
86%
91%
86%
79%
79%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1
1
1
10 reps
10 reps
5 reps
3 reps
1 reps
2 reps
4 reps
3 reps
33%
56%
79%
86%
91%
86%
79%
79%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1
1
1
10 reps
10 reps
5 reps
3 reps
1 reps
2 reps
4 reps
3 reps
33%
56%
79%
86%
91%
86%
79%
79%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1
1
1
10 reps
10 reps
5 reps
3 reps
1 reps
2 reps
4 reps
3 reps
33%
56%
79%
86%
91%
86%
79%
79%
2
Pull-Up (Bodyweight)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)3 Sets
12 Reps
3
Tricep Pushdown (Cable)3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)3 Sets
12 Reps
3
Tricep Pushdown (Cable)3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
2 Reps
4 Reps
3 Reps
33%
56%
79%
86%
91%
86%
79%
79%
2
Pull-Up (Bodyweight)3 Sets
12 Reps
3
Tricep Pushdown (Cable)3 Sets
12 Reps