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British Bench press championship prep

by Olayemi A.
41 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
    Sep 09, 2024 11:48
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
2
Close Grip Foot Up Bench Press
3
10 reps
3
Z Press
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
2
Close Grip Foot Up Bench Press
3
10 reps
3
Z Press
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
2
Close Grip Foot Up Bench Press
3
10 reps
3
Z Press
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
2
Close Grip Foot Up Bench Press
3
10 reps
3
Z Press
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
2
Leg Extension
4
12 reps
3
Lat Pulldown
3
10 reps
4
Bicep Curl (EZ Bar)
2
10 reps
5
Seated Calf Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
2
Leg Extension
4
12 reps
3
Lat Pulldown
3
10 reps
4
Bicep Curl (EZ Bar)
2
10 reps
5
Seated Calf Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
2
Leg Extension
4
12 reps
3
Lat Pulldown
3
10 reps
4
Bicep Curl (EZ Bar)
2
10 reps
5
Seated Calf Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
2
Leg Extension
4
12 reps
3
Lat Pulldown
3
10 reps
4
Bicep Curl (EZ Bar)
2
10 reps
5
Seated Calf Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
2
Bench Press (Paused)
2
5 reps
3
Z Press
3
8 reps
4
Lateral Raise (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
2
Bench Press (Paused)
2
5 reps
3
Z Press
3
8 reps
4
Lateral Raise (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
2
Bench Press (Paused)
2
5 reps
3
Z Press
3
8 reps
4
Lateral Raise (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
2
Bench Press (Paused)
2
5 reps
3
Z Press
3
8 reps
4
Lateral Raise (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
2
Deadlift (Paused)
3
3 reps
3
Single Leg Press
3
8 reps
4
Good Morning
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
2
Deadlift (Paused)
3
3 reps
3
Single Leg Press
3
8 reps
4
Good Morning
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
2
Deadlift (Paused)
3
3 reps
3
Single Leg Press
3
8 reps
4
Good Morning
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
2
Deadlift (Paused)
3
3 reps
3
Single Leg Press
3
8 reps
4
Good Morning
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
2
Close Grip Foot Up Bench Press
3
8 reps
3
Skull Crusher
3
10 reps
4
Dip (Bodyweight)
3
25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
2
Close Grip Foot Up Bench Press
3
8 reps
3
Skull Crusher
3
10 reps
4
Dip (Bodyweight)
3
25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
2
Close Grip Foot Up Bench Press
3
8 reps
3
Skull Crusher
3
10 reps
4
Dip (Bodyweight)
3
25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
2
Close Grip Foot Up Bench Press
3
8 reps
3
Skull Crusher
3
10 reps
4
Dip (Bodyweight)
3
25 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
2
Squat (Paused)
2
3 reps
3
Glute-Ham Raise
3
10 reps
4
Lat Pulldown
3
12 reps
5
Chest Supported Row (Machine)
3
10 reps
6
Incline Curl (Dumbbell)
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
2
Squat (Paused)
2
3 reps
3
Glute-Ham Raise
3
10 reps
4
Lat Pulldown
3
12 reps
5
Chest Supported Row (Machine)
3
10 reps
6
Incline Curl (Dumbbell)
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
2
Squat (Paused)
2
3 reps
3
Glute-Ham Raise
3
10 reps
4
Lat Pulldown
3
12 reps
5
Chest Supported Row (Machine)
3
10 reps
6
Incline Curl (Dumbbell)
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
2
Squat (Paused)
2
3 reps
3
Glute-Ham Raise
3
10 reps
4
Lat Pulldown
3
12 reps
5
Chest Supported Row (Machine)
3
10 reps
6
Incline Curl (Dumbbell)
3
10 reps
7
Standing Calf Raise
3
10 reps
Week 1
1 / 4 Weeks
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