4x5 alternate bench first

by Grant D.

Program Description

Slow progression main lifts; must be paired with a separate accessory program. Plenty of volume but allowing for freshness on each lift twice a week. Allows for more recovery and prevents overworking and straining joints. Designed for 4 days a week two on one off; two on two off. Increase your training Max after 3 weeks and after finishing the program before restarting

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting, Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
30 minutes
Created
Jan 20, 2026 06:21
Last Edited
Feb 06, 2026 05:14

Muscle Engagement

Front

Back

MuscleSet

Triceps

12%

Front Delts

12%

Hamstrings

12%

Glutes

12%

Abs

10.2%

Quadriceps

9.6%

Lower Back

6.6%

Chest

Middle Delts

Calves

2.4%

Rear Delts

2.4%

Upper Back

2.4%

Lats

2.4%

Forearms

2.4%

Adductors

1.8%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5+ reps

85%

Squat Light

8-12 reps

Day 1

Bench Press (Barbell)

5 reps

70%

80%

90%

Squat Light

8-12 reps

Day 1

Bench Press (Barbell)

5 reps

75%

85%

95%

Squat Light

8-12 reps

Day 1

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5+ reps

85%

Squat Light

8-12 reps

Day 1

Bench Press (Barbell)

5 reps

70%

80%

90%

Squat Light

8-12 reps

Day 1

Bench Press (Barbell)

5 reps

75%

85%

95%

Squat Light

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Press (light)

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

70%

80%

90%

Press (light)

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

75%

85%

95%

Press (light)

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Press (light)

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

70%

80%

90%

Press (light)

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

75%

85%

95%

Press (light)

8-12 reps

Day 3

Squat (Barbell)

5 reps

65%

75%

85%

Bench Press (Dumbbell)

8-12 reps

Day 3

Squat (Barbell)

5 reps

70%

80%

90%

Bench Press (Dumbbell)

8-12 reps

Day 3

Squat (Barbell)

5 reps

75%

85%

95%

Bench Press (Dumbbell)

8-12 reps

Day 3

Squat (Barbell)

5 reps

65%

75%

85%

Bench Press (Dumbbell)

8-12 reps

Day 3

Squat (Barbell)

5 reps

70%

80%

90%

Bench Press (Dumbbell)

8-12 reps

Day 3

Squat (Barbell)

5 reps

75%

85%

95%

Bench Press (Dumbbell)

8-12 reps

Day 4

Overhead Press (Barbell)

5 reps

65%

75%

85%

B-stance RDL Barbell

8-12 reps

Day 4

Overhead Press (Barbell)

5 reps

70%

80%

90%

B-stance RDL Barbell

8-12 reps

Day 4

Overhead Press (Barbell)

5 reps

75%

85%

95%

B-stance RDL Barbell

8-12 reps

Day 4

Overhead Press (Barbell)

5 reps

65%

75%

85%

B-stance RDL Barbell

8-12 reps

Day 4

Overhead Press (Barbell)

5 reps

70%

80%

90%

B-stance RDL Barbell

8-12 reps

Day 4

Overhead Press (Barbell)

5 reps

75%

85%

95%

B-stance RDL Barbell

8-12 reps

Day 1

Bench Press (Barbell)

1 Set

3 Sets

5 Reps

65%

75%

85%

Bench Press (Barbell)

1 Set

5+ Reps

85%

Squat Light

4 Sets

8-12 Reps

Day 2

Deadlift (Barbell)

1 Set

4 Sets

5 Reps

65%

75%

85%

Press (light)

4 Sets

8-12 Reps

Day 3

Squat (Barbell)

1 Set

4 Sets

5 Reps

65%

75%

85%

Bench Press (Dumbbell)

4 Sets

8-12 Reps

Day 4

Overhead Press (Barbell)

1 Set

4 Sets

5 Reps

65%

75%

85%

B-stance RDL Barbell

4 Sets

8-12 Reps