Program Description
This program is built for late intermediate lifters who have to grow overall's strength in bench press this program focuses on increasing strength in 5 weeks while improving weak points
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedFeb 09, 2025 04:27
- Last EditedMay 13, 2025 02:26
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
2-3 reps
80%
2
Bench Press (Paused)
3
4 reps
75%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
2-3 reps
83%
2
Bench Press (Paused)
3
4 reps
77%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
2-3 reps
85%
2
Log Press
3
3 reps
85%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
2-3 reps
88%
2
Log Press
3
3 reps
90%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
95%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
65%
2
Overhead Press (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
68%
2
Overhead Press (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
72%
2
Overhead Press (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
75%
2
Overhead Press (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
80%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Rear Delt Fly (Cable)
1
12 reps
RPE 8
4
Tricep Extension (Cable)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
83%
2
Larsen Press (Barbell)
3
8 reps
68%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
85%
2
Larsen Press (Barbell)
3
6 reps
70%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
88%
2
Larsen Press (Barbell)
3
4 reps
72%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
93%
2
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
93%
2
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Wide Grip)4 Sets
2-3 Reps
80%
2
Bench Press (Paused)3 Sets
4 Reps
75%
3
Rear Delt Fly (Cable)3 Sets
12 Reps
@8
Day 4
1
Bench Press (Barbell)2 Sets
1 Reps
90%
2
Skull Crusher (Dumbbell)3 Sets
12 Reps
@7
3
Chest Press (Machine)3 Sets
12 Reps
@8
Day 2
1
Bench Press (Close Grip)5 Sets
5 Reps
65%
2
Overhead Press (Barbell)3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)3 Sets
1 Reps
80%
2
Larsen Press (Barbell)3 Sets
8 Reps
65%
3
Rear Delt Fly (Cable)1 Set
12 Reps
@8
4
Tricep Extension (Cable)1 Set
12 Reps
@8