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Eikkas bench💪

by Elias F.

Program Description

The purpose with this program is to increase your raw benchpress with challenges like pause bench and close grip bench

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 28, 2025 07:02
  • Last Edited
    Jun 29, 2025 07:49
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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 (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Dip (Weighted)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 9
2
Dip (Weighted)
3
6 reps
RPE 9
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Dip (Weighted)
3
6 reps
RPE 9
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dip (Weighted)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Standing Pullover (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 9
2
Standing Pullover (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
4
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 9
2
Standing Pullover (Cable)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Standing Pullover (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Cable Crunch
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
90%
2
Bench Press (Barbell)
2
3 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
92%
2
Bench Press (Barbell)
2
5 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
3 reps
95%
80%
2
Bench Press (Close Grip)
3
6 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
4
Bicep Curl (Barbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
100%
85%
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Lateral Raise (Cable)
3
10 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Lateral Raise (Cable)
3
10 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Lateral Raise (Cable)
3
10 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
6 reps
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Paused)
1 Set
1 Reps
90%
2
Bench Press (Barbell)
2 Sets
3 Reps
@8
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
Day 4
1
T-Bar Row
3 Sets
10 Reps
@9
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Lateral Raise (Cable)
3 Sets
10 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8
Day 2
1
Barbell Row
3 Sets
10 Reps
@8
2
Standing Pullover (Cable)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
4
Cable Crunch
3 Sets
10 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@8
@8
2
Dip (Weighted)
3 Sets
6 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
4
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9