logo
BoostcampPNG

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
    Jul 10, 2025 01:13

Summary

Unleash your upper body strength with the Eikkas bench program, a focused 4-week journey designed for serious lifters. Comprising four sessions each week, this program emphasizes the bench press in various forms, including paused and close grip, to build explosive power and muscle definition. You’ll also target your back and arms with essential movements like T-Bar rows and cable extensions, ensuring a balanced upper body workout. Get ready to elevate your lifting game and achieve your strength goals!
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
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
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