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Big bench and hypertrophy Upper lower 4x week

by Andreas E.
6 athletes joined
4.0
(1 rating)

Program Description

Made for me with a focus to increase muscle size in order to become stronger on lifts like the benchpress and shoulderpress Also heavily back focused for a future deadlift specialization program Therefore higher back frequency My knees aint 100% so quite easy on the weight with squatting movements but making up for it with intensity techniques Superset that which can be supersetted to save some time For example a Preacher curl, frenchpress, uprightrow, giant set! Increase bench pushing for 405! Hypertrophy General strength

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 16, 2024 08:32
  • Last Edited
    Jun 18, 2025 08:54

Summary

Elevate your strength and muscle growth with the "Big Bench and Hypertrophy" program, designed for serious lifters ready to push their limits. Over 10 weeks, you'll train four times a week with a balanced upper/lower split, focusing on compound movements like the bench press and targeted hypertrophy exercises. Each session combines heavy lifts and high-rep work to maximize gains, ensuring you build both strength and size effectively. Get ready to transform your physique and crush your bench press goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Ring Pull Up
3
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
French Press
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Ab Wheel
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Ring Pull Up
3
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
French Press
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Ab Wheel
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Ring Pull Up
3
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
French Press
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Ab Wheel
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Ring Pull Up
3
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
French Press
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Ab Wheel
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Ring Pull Up
3
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
French Press
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Ab Wheel
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Ring Pull Up
3
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
French Press
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Ab Wheel
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Ring Pull Up
3
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
French Press
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Ab Wheel
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Ring Pull Up
3
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
French Press
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Ab Wheel
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Ring Pull Up
3
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
French Press
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Ab Wheel
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Ring Pull Up
3
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
French Press
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Ab Wheel
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
-
4
Leg Extension
3
10-15 reps
-
5
Toe Press
3
1
8-12 reps
8-123 reps
-
-
6
Decline Crunch
3
10-15 reps
-
7
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
-
4
Leg Extension
3
10-15 reps
-
5
Toe Press
3
1
8-12 reps
8-123 reps
-
-
6
Decline Crunch
3
10-15 reps
-
7
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
-
4
Leg Extension
3
10-15 reps
-
5
Toe Press
3
1
8-12 reps
8-123 reps
-
-
6
Decline Crunch
3
10-15 reps
-
7
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
-
4
Leg Extension
3
10-15 reps
-
5
Toe Press
3
1
8-12 reps
8-123 reps
-
-
6
Decline Crunch
3
10-15 reps
-
7
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
-
4
Leg Extension
3
10-15 reps
-
5
Toe Press
3
1
8-12 reps
8-123 reps
-
-
6
Decline Crunch
3
10-15 reps
-
7
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
-
4
Leg Extension
3
10-15 reps
-
5
Toe Press
3
1
8-12 reps
8-123 reps
-
-
6
Decline Crunch
3
10-15 reps
-
7
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
-
4
Leg Extension
3
10-15 reps
-
5
Toe Press
3
1
8-12 reps
8-123 reps
-
-
6
Decline Crunch
3
10-15 reps
-
7
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
-
4
Leg Extension
3
10-15 reps
-
5
Toe Press
3
1
8-12 reps
8-123 reps
-
-
6
Decline Crunch
3
10-15 reps
-
7
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
-
4
Leg Extension
3
10-15 reps
-
5
Toe Press
3
1
8-12 reps
8-123 reps
-
-
6
Decline Crunch
3
10-15 reps
-
7
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
-
4
Leg Extension
3
10-15 reps
-
5
Toe Press
3
1
8-12 reps
8-123 reps
-
-
6
Decline Crunch
3
10-15 reps
-
7
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Dumbbell)
1
1
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
-
2
Dip (Weighted)
2
1
10-15 reps
10-158 reps
-
-
3
Ring Pull Up
3
1
8-12 reps
-
-
RPE 10
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
1
RPE 6
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Wrist Curls
2
1
10-15 reps
-
-
RPE 10
8
Lateral Raise (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Dumbbell)
1
1
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
-
2
Dip (Weighted)
2
1
10-15 reps
10-158 reps
-
-
3
Ring Pull Up
3
1
8-12 reps
-
-
RPE 10
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
1
RPE 6
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Wrist Curls
2
1
10-15 reps
-
-
RPE 10
8
Lateral Raise (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Dumbbell)
1
1
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
-
2
Dip (Weighted)
2
1
10-15 reps
10-158 reps
-
-
3
Ring Pull Up
3
1
8-12 reps
-
-
RPE 10
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
1
RPE 6
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Wrist Curls
2
1
10-15 reps
-
-
RPE 10
8
Lateral Raise (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Dumbbell)
1
1
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
-
2
Dip (Weighted)
2
1
10-15 reps
10-158 reps
-
-
3
Ring Pull Up
3
1
8-12 reps
-
-
RPE 10
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
1
RPE 6
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Wrist Curls
2
1
10-15 reps
-
-
RPE 10
8
Lateral Raise (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Dumbbell)
1
1
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
-
2
Dip (Weighted)
2
1
10-15 reps
10-158 reps
-
-
3
Ring Pull Up
3
1
8-12 reps
-
-
RPE 10
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
1
RPE 6
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Wrist Curls
2
1
10-15 reps
-
-
RPE 10
8
Lateral Raise (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
3
8-12 reps
-
3
Ab Wheel
3
10-20 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Toe Press
3
10-15 reps
-
6
Neck Curl
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
3
8-12 reps
-
3
Ab Wheel
3
10-20 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Toe Press
3
10-15 reps
-
6
Neck Curl
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
3
8-12 reps
-
3
Ab Wheel
3
10-20 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Toe Press
3
10-15 reps
-
6
Neck Curl
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
3
8-12 reps
-
3
Ab Wheel
3
10-20 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Toe Press
3
10-15 reps
-
6
Neck Curl
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
3
8-12 reps
-
3
Ab Wheel
3
10-20 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Toe Press
3
10-15 reps
-
6
Neck Curl
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
3
8-12 reps
-
3
Ab Wheel
3
10-20 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Toe Press
3
10-15 reps
-
6
Neck Curl
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
3
8-12 reps
-
3
Ab Wheel
3
10-20 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Toe Press
3
10-15 reps
-
6
Neck Curl
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
3
8-12 reps
-
3
Ab Wheel
3
10-20 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Toe Press
3
10-15 reps
-
6
Neck Curl
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
3
8-12 reps
-
3
Ab Wheel
3
10-20 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Toe Press
3
10-15 reps
-
6
Neck Curl
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
3
8-12 reps
-
3
Ab Wheel
3
10-20 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Toe Press
3
10-15 reps
-
6
Neck Curl
2
10-20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Ring Pull Up
3 Sets
-
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
6
French Press
3 Sets
10-15 Reps
-
7
Upright Row (Barbell)
3 Sets
8-12 Reps
-
8
Ab Wheel
3 Sets
10-20 Reps
-
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
-
-
6
Decline Crunch
3 Sets
10-15 Reps
-
7
Neck Curl
2 Sets
AMRAP
-
Day 3
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
@9
@10
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Cable)
1 Set
AMRAP
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
-
3
Ab Wheel
3 Sets
10-20 Reps
-
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
-
5
Toe Press
3 Sets
10-15 Reps
-
6
Neck Curl
2 Sets
10-20 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Andreas E.Man
a year ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
My own program, gotta be hype before all bench sessions