GYMBLOOD RENAISSANCE

by Dylan S.

4 athletes joined

Program Description

Beginner bench program for those who want to focus on bench with low deadlift/squat work

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 17, 2024 12:53
Last Edited
Jul 18, 2024 04:59

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Tempo Bench Press

1

1

1

4 reps

5 reps

6 reps

70%

70%

70%

2

Leg Press (45 Degrees)

2

12 reps

RPE 8

3

Seated Hamstring Curl

3

12 reps

RPE 10

4

Seated Row (Cable)

1

1

1

6 reps

8 reps

10 reps

RPE 10

RPE 9

RPE 7

Day 1

1

Tempo Bench Press

1

1

1

4 reps

5 reps

6 reps

70%

70%

70%

2

Leg Press (45 Degrees)

2

12 reps

RPE 8

3

Seated Hamstring Curl

3

12 reps

RPE 10

4

Seated Row (Cable)

1

1

1

6 reps

8 reps

10 reps

RPE 10

RPE 9

RPE 7

Day 1

1

Tempo Bench Press

1

1

1

4 reps

5 reps

6 reps

70%

70%

70%

2

Leg Press (45 Degrees)

2

12 reps

RPE 8

3

Seated Hamstring Curl

3

12 reps

RPE 10

4

Seated Row (Cable)

1

1

1

6 reps

8 reps

10 reps

RPE 10

RPE 9

RPE 7

Day 1

1

Front Squat (Barbell)

2

8 reps

RPE 6

2

Squat (Barbell)

2

8 reps

RPE 6

Day 2

1

Bench Press (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

8 reps

75%

80%

90%

60%

2

Bicep Curl (Barbell)

1

2

6 reps

12 reps

RPE 10

RPE 8

3

Squat (Dumbbell)

2

1

5 reps

8 reps

RPE 8

RPE 8

4

Shoulder Press (Machine)

1

1

6 reps

12 reps

RPE 10

RPE 8

5

Romanian Deadlift (Dumbbell)

2

8 reps

RPE 6

Day 2

1

Bench Press (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

8 reps

75%

80%

90%

60%

2

Bicep Curl (Barbell)

1

2

6 reps

12 reps

RPE 10

RPE 8

3

Squat (Dumbbell)

2

1

5 reps

8 reps

RPE 8

RPE 8

4

Shoulder Press (Machine)

1

1

6 reps

12 reps

RPE 10

RPE 8

5

Romanian Deadlift (Dumbbell)

2

8 reps

RPE 6

Day 2

1

Bench Press (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

8 reps

75%

80%

90%

60%

2

Bicep Curl (Barbell)

1

2

6 reps

12 reps

RPE 10

RPE 8

3

Squat (Dumbbell)

2

1

5 reps

8 reps

RPE 8

RPE 8

4

Shoulder Press (Machine)

1

1

6 reps

12 reps

RPE 10

RPE 8

5

Romanian Deadlift (Dumbbell)

2

8 reps

RPE 6

Day 2

1

Sumo Deadlift (Barbell)

2

8 reps

RPE 6

2

Deadlift (Barbell)

2

8 reps

RPE 6

Day 3

1

Bench Press (Paused)

2

2 reps

85%

2

Bench Press (Close Grip)

3

8 reps

60%

3

Face Pull

2

15 reps

RPE 10

4

Leg Extension

3

15 reps

RPE 10

5

Tricep Extension (Cable)

1

1

1

8 reps

8 reps

8 reps

RPE 10

RPE 9

RPE 8

6

Lat Pulldown

2

12 reps

RPE 8

7

Seated Row (Cable)

1

6 reps

RPE 10

Day 3

1

Bench Press (Paused)

2

2 reps

85%

2

Bench Press (Close Grip)

3

8 reps

60%

3

Face Pull

2

15 reps

RPE 10

4

Leg Extension

3

15 reps

RPE 10

5

Tricep Extension (Cable)

1

1

1

8 reps

8 reps

8 reps

RPE 10

RPE 9

RPE 8

6

Lat Pulldown

2

12 reps

RPE 8

7

Seated Row (Cable)

1

6 reps

RPE 10

Day 3

1

Bench Press (Paused)

2

2 reps

85%

2

Bench Press (Close Grip)

3

8 reps

60%

3

Face Pull

2

15 reps

RPE 10

4

Leg Extension

3

15 reps

RPE 10

5

Tricep Extension (Cable)

1

1

1

8 reps

8 reps

8 reps

RPE 10

RPE 9

RPE 8

6

Lat Pulldown

2

12 reps

RPE 8

7

Seated Row (Cable)

1

6 reps

RPE 10

Day 3

1

Bench Press (Barbell)

1

1 reps

RPE 10

Day 1

1

Tempo Bench Press

1 Set

1 Set

1 Set

4 Reps

5 Reps

6 Reps

70%

70%

70%

2

Leg Press (45 Degrees)

2 Sets

12 Reps

@8

3

Seated Hamstring Curl

3 Sets

12 Reps

@10

4

Seated Row (Cable)

1 Set

1 Set

1 Set

6 Reps

8 Reps

10 Reps

@10

@9

@7

Day 3

1

Bench Press (Paused)

2 Sets

2 Reps

85%

2

Bench Press (Close Grip)

3 Sets

8 Reps

60%

3

Face Pull

2 Sets

15 Reps

@10

4

Leg Extension

3 Sets

15 Reps

@10

5

Tricep Extension (Cable)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

@10

@9

@8

6

Lat Pulldown

2 Sets

12 Reps

@8

7

Seated Row (Cable)

1 Set

6 Reps

@10

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

8 Reps

75%

80%

90%

60%

2

Bicep Curl (Barbell)

1 Set

2 Sets

6 Reps

12 Reps

@10

@8

3

Squat (Dumbbell)

2 Sets

1 Set

5 Reps

8 Reps

@8

@8

4

Shoulder Press (Machine)

1 Set

1 Set

6 Reps

12 Reps

@10

@8

5

Romanian Deadlift (Dumbbell)

2 Sets

8 Reps

@6