British Bench press championship prep | Workout Programs | Boostcamp App |

British Bench press championship prep

by Olayemi A.

37 athletes joined

Program Description

Bench only comp prep

Program Overview

Level

Advanced, Intermediate

Goal

Powerlifting

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

120 minutes

Created

Jan 29, 2024 05:44

Last Edited

Jul 23, 2024 04:16

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Day 1

1

Bench Press (Paused)

1 Set

3 Sets

1 Reps

5 Reps

2

Close Grip Foot Up Bench Press

3 Sets

10 Reps

3

Z Press

3 Sets

10 Reps

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

Day 2

1

Squat (Smith Machine)

3 Sets

10 Reps

2

Leg Extension

4 Sets

12 Reps

3

Lat Pulldown

3 Sets

10 Reps

4

Bicep Curl (EZ Bar)

2 Sets

10 Reps

5

Seated Calf Raise

4 Sets

12 Reps

Day 3

1

Feet Up Bench

4 Sets

2 Reps

2

Bench Press (Paused)

2 Sets

5 Reps

3

Z Press

3 Sets

8 Reps

4

Lateral Raise (Cable)

3 Sets

10 Reps

Day 4

1

Deadlift (Barbell)

1 Set

1 Reps

2

Deadlift (Paused)

3 Sets

3 Reps

3

Single Leg Press

3 Sets

8 Reps

4

Good Morning

3 Sets

10 Reps

Day 5

1

Bench Press (Paused)

1 Set

3 Sets

1 Reps

3 Reps

2

Close Grip Foot Up Bench Press

3 Sets

8 Reps

3

Skull Crusher

3 Sets

10 Reps

4

Dip (Bodyweight)

3 Sets

25 Reps

Day 6

1

Squat (Low Bar)

1 Set

1 Reps

2

Squat (Paused)

2 Sets

3 Reps

3

Glute-Ham Raise

3 Sets

10 Reps

4

Lat Pulldown

3 Sets

12 Reps

5

Chest Supported Row (Machine)

3 Sets

10 Reps

6

Incline Curl (Dumbbell)

3 Sets

10 Reps

7

Standing Calf Raise

3 Sets

10 Reps