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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
    Dec 07, 2024 05:35

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
14.5%
Triceps
13.2%
Quadriceps
12.7%
Hamstrings
11.1%
Upper Back
8.5%
Front Delts
7.7%
Glutes
7.5%
Biceps
6.4%
Lats
6.1%
Lower Back
2.7%
Middle Delts
2.4%
Abs
2.1%
Adductors
2%
Rear Delts
1.9%
Forearms
0.7%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
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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
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
RPE 6
2
Squat (Barbell)
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
8 reps
RPE 6
2
Deadlift (Barbell)
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Week 1
1 / 4 Weeks
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