A Big MF Bench Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Competition Bench | 4 | 6 reps | @7 |
| 2 | Bench Press (Close Grip) | 3 | 10 reps | @6 |
| 3 | Chest Fly (Cable) | 4 | 10 reps | — |
| 4 | Chest Supported Row (Dumbbell) | 4 | 10 reps | — |
| 5 | Wide Grip Lat Pulldown | 4 | 10 reps | — |
| 6 | Skull Crusher (Dumbbell) | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Competition Squat | 4 | 6 reps | @7 |
| 2 | Hack Squat | 4 | 10 reps | @6 |
| 3 | Split Squat (Dumbbell) | 3 | 8 reps | @7 |
| 4 | Leg Extension | 3 | 12 reps | @10 |
| 5 | Standing Calf Raise | 3 | 15 reps | — |
| 6 | Wood Chop | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Spoto Press | 4 | 6 reps | @7 |
| 2 | JM Press | 3 | 10 reps | @6 |
| 3 | Dip (Weighted) | 3 | 10 reps | — |
| 4 | Overhead Press (Barbell) | 3 | 10 reps | @6 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 4 | 10 reps | — |
| 5B | Rear Delt Fly (Cable) | 4 | 10 reps | — |
| Superset | ||||
| 6A | Face Pull | 4 | 10 reps | — |
| 6B | Tricep Pushdown (Cable) | 4 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 4 | 6 reps | @7 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 10 reps | @7 |
| Superset | ||||
| 3A | Leg Curl | 4 | 10 reps | — |
| 3B | Single Arm Row (Dumbbell) | 4 | 10 reps | — |
| 4 | Wide Grip Lat Pulldown | 4 | 10 reps | — |
| 5 | Cable Low Row | 4 | 10 reps | — |
| 6 | Bicep Curl (Dumbbell) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Competition Squat | 4 | 6 reps | @7 |
| 2 | Front Squat (Barbell) | 3 | 10 reps | @6 |
| 3 | Leg Press (45 Degrees) | 4 | 10 reps | — |
| Superset | ||||
| 4A | Hip Abductor (Machine) | 3 | 15 reps | — |
| 4B | Hip Adductor (Machine) | 3 | 15 reps | — |
| 5 | Calf Raise (Leg Press) | 3 | 10 reps | — |
| 6 | Dead Bug | 3 | 20 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, A Big MF Bench Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
A Big MF Bench Program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
A Big MF Bench Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
