logo
BoostcampPNG

Bench Only Mayhem

by jaazib
44 athletes joined

Program Description

Bench lol

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 31, 2024 06:27
  • Last Edited
    Nov 06, 2024 02:15
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
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
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