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Holy grail bench (push pull with legs mixed in)

by Alex P.

Program Description

Unleash your strength with the **Holy Grail Bench** program, a comprehensive 7-week journey designed to sculpt your physique through a balanced push-pull-legs approach. With 26 training days packed into this program, you'll engage in a mix of powerlifting and bodybuilding techniques, focusing on compound lifts like the bench press and deadlift, while also incorporating hypertrophy work to maximize muscle growth. Tailored for intermediate lifters, this program requires minimal equipment, making it perfect for your garage gym setup. Get ready to elevate your training and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 22, 2025 01:59
  • Last Edited
    Dec 23, 2025 04:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Front Delts
14%
Chest
11.9%
Upper Back
8.8%
Lats
8.8%
Middle Delts
6.8%
Biceps
6.1%
Calves
5.4%
Abs
5.1%
Quadriceps
3.4%
Hamstrings
3.4%
Rear Delts
2.7%
Glutes
2.7%
Forearms
2%
Lower Back
1.7%
Stretching
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
RPE 7
4
Dip (Bodyweight)
1
RPE 9.5
5
Seated Military Press (Smith Machine)
3
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
2
-
6B
Tricep Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
RPE 7
4
Dip (Bodyweight)
1
RPE 9.5
5
Seated Military Press (Smith Machine)
3
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
2
-
6B
Tricep Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
RPE 7
4
Dip (Bodyweight)
1
RPE 9.5
5
Seated Military Press (Smith Machine)
3
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
2
-
6B
Tricep Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
RPE 7
4
Dip (Bodyweight)
1
RPE 9.5
5
Seated Military Press (Smith Machine)
3
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
2
-
6B
Tricep Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
RPE 7
4
Dip (Bodyweight)
1
RPE 9.5
5
Seated Military Press (Smith Machine)
3
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
2
-
6B
Tricep Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
RPE 7
4
Dip (Bodyweight)
1
RPE 9.5
5
Seated Military Press (Smith Machine)
3
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
2
-
6B
Tricep Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
-
3
Standing Pullover (Cable)
2
-
4
Incline Curl (Dumbbell)
4
-
5
High Row
2
-
6A
Leg Extension
2
-
6B
Hamstring Curl
2
-
7
Clamshells (Band)
2
-
8
Sit Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
-
3
Standing Pullover (Cable)
2
-
4
Incline Curl (Dumbbell)
4
-
5
High Row
2
-
6A
Leg Extension
2
-
6B
Hamstring Curl
2
-
7
Clamshells (Band)
2
-
8
Sit Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
-
3
Standing Pullover (Cable)
2
-
4
Incline Curl (Dumbbell)
4
-
5
High Row
2
-
6A
Leg Extension
2
-
6B
Hamstring Curl
2
-
7
Clamshells (Band)
2
-
8
Sit Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
-
3
Standing Pullover (Cable)
2
-
4
Incline Curl (Dumbbell)
4
-
5
High Row
2
-
6A
Leg Extension
2
-
6B
Hamstring Curl
2
-
7
Clamshells (Band)
2
-
8
Sit Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
-
3
Standing Pullover (Cable)
2
-
4
Incline Curl (Dumbbell)
4
-
5
High Row
2
-
6A
Leg Extension
2
-
6B
Hamstring Curl
2
-
7
Clamshells (Band)
2
-
8
Sit Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
-
3
Standing Pullover (Cable)
2
-
4
Incline Curl (Dumbbell)
4
-
5
High Row
2
-
6A
Leg Extension
2
-
6B
Hamstring Curl
2
-
7
Clamshells (Band)
2
-
8
Sit Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
-
4
Dip (Bodyweight)
1
RPE 9.5
5
Chest Press (Machine)
1
RPE 9.5
6
Seated Military Press (Smith Machine)
3
-
7A
Lateral Raise (Dumbbell)
2
-
7B
Tricep Extension (Dumbbell)
2
-
8
JM Press
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
-
4
Dip (Bodyweight)
1
RPE 9.5
5
Chest Press (Machine)
1
RPE 9.5
6
Seated Military Press (Smith Machine)
3
-
7A
Lateral Raise (Dumbbell)
2
-
7B
Tricep Extension (Dumbbell)
2
-
8
JM Press
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
-
4
Dip (Bodyweight)
1
RPE 9.5
5
Chest Press (Machine)
1
RPE 9.5
6
Seated Military Press (Smith Machine)
3
-
7A
Lateral Raise (Dumbbell)
2
-
7B
Tricep Extension (Dumbbell)
2
-
8
JM Press
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
-
4
Dip (Bodyweight)
1
RPE 9.5
5
Chest Press (Machine)
1
RPE 9.5
6
Seated Military Press (Smith Machine)
3
-
7A
Lateral Raise (Dumbbell)
2
-
7B
Tricep Extension (Dumbbell)
2
-
8
JM Press
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
-
4
Dip (Bodyweight)
1
RPE 9.5
5
Chest Press (Machine)
1
RPE 9.5
6
Seated Military Press (Smith Machine)
3
-
7A
Lateral Raise (Dumbbell)
2
-
7B
Tricep Extension (Dumbbell)
2
-
8
JM Press
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Incline Chest Fly (Dumbbell)
1
RPE 9.5
3
Standing Calf Raise
4
-
4
Dip (Bodyweight)
1
RPE 9.5
5
Chest Press (Machine)
1
RPE 9.5
6
Seated Military Press (Smith Machine)
3
-
7A
Lateral Raise (Dumbbell)
2
-
7B
Tricep Extension (Dumbbell)
2
-
8
JM Press
2
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Chin-Up (Bodyweight)
2
-
3
Seated Dumbbell Curl
2
-
4
Lat Pulldown
2
-
5
High Row
2
-
6
Hanging Leg Raise
2
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Chin-Up (Bodyweight)
2
-
3
Seated Dumbbell Curl
2
-
4
Lat Pulldown
2
-
5
High Row
2
-
6
Hanging Leg Raise
2
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Chin-Up (Bodyweight)
2
-
3
Seated Dumbbell Curl
2
-
4
Lat Pulldown
2
-
5
High Row
2
-
6
Hanging Leg Raise
2
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Chin-Up (Bodyweight)
2
-
3
Seated Dumbbell Curl
2
-
4
Lat Pulldown
2
-
5
High Row
2
-
6
Hanging Leg Raise
2
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Chin-Up (Bodyweight)
2
-
3
Seated Dumbbell Curl
2
-
4
Lat Pulldown
2
-
5
High Row
2
-
6
Hanging Leg Raise
2
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Chin-Up (Bodyweight)
2
-
3
Seated Dumbbell Curl
2
-
4
Lat Pulldown
2
-
5
High Row
2
-
6
Hanging Leg Raise
2
-
7
Rear Delt Fly (Cable)
2
-
Week 1
1 / 7 Weeks
Day 4
1
Barbell Row
2 Sets
-
2
Chin-Up (Bodyweight)
2 Sets
-
3
Seated Dumbbell Curl
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
High Row
2 Sets
-
6
Hanging Leg Raise
2 Sets
-
7
Rear Delt Fly (Cable)
2 Sets
-
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
@7
2
Incline Chest Fly (Dumbbell)
1 Set
@9.5
3
Standing Calf Raise
4 Sets
-
4
Dip (Bodyweight)
1 Set
@9.5
5
Chest Press (Machine)
1 Set
@9.5
6
Seated Military Press (Smith Machine)
3 Sets
-
7A
Lateral Raise (Dumbbell)
2 Sets
-
7B
Tricep Extension (Dumbbell)
2 Sets
-
8
JM Press
2 Sets
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
-
3
Standing Pullover (Cable)
2 Sets
-
4
Incline Curl (Dumbbell)
4 Sets
-
5
High Row
2 Sets
-
6A
Leg Extension
2 Sets
-
6B
Hamstring Curl
2 Sets
-
7
Clamshells (Band)
2 Sets
-
8
Sit Up
1 Set
-
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
@7
@7
2
Incline Chest Fly (Dumbbell)
1 Set
@9.5
3
Standing Calf Raise
4 Sets
@7
4
Dip (Bodyweight)
1 Set
@9.5
5
Seated Military Press (Smith Machine)
3 Sets
8-15 Reps
@9
6A
Lateral Raise (Dumbbell)
2 Sets
-
6B
Tricep Extension (Dumbbell)
2 Sets
-