Program Description
This program aims to improve your Bench press and deadlift for people who can't squat for any knee problems. It's expected to add 20-40 pounds to your deadlift and around 10 pounds to your bench press. The Ideology behind the deadlifting part is to get the most out of accessories while pushing deadlifts hard. The bench press ideology is to make you strenghten every part of the bench press movment and imrpove your technique which is crutical for bench press.
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedMar 03, 2026 09:05
- Last EditedMar 03, 2026 10:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.3%
Chest
14.5%
Front Delts
13.1%
Upper Back
10.4%
Glutes
7.5%
Hamstrings
7.5%
Lats
6.8%
Biceps
6.1%
Quadriceps
5.2%
Lower Back
4.6%
Abs
3.5%
Middle Delts
1.4%
Forearms
1.4%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
1
2 reps
75%
3
Speed Deadlift
8
3 reps
60%
4
Stiff Leg Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Underhand Lat Pulldown
3
8 reps
RPE 9
7
Good Morning
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
1
2 reps
80%
3
Speed Deadlift
8
3 reps
65%
4
Stiff Leg Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Underhand Lat Pulldown
3
8 reps
RPE 9
7
Good Morning
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
1
2 reps
85%
3
Speed Deadlift
6
3 reps
70%
4
Stiff Leg Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Underhand Lat Pulldown
3
8 reps
RPE 9
7
Good Morning
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
1
2 reps
90%
3
Speed Deadlift
5
3 reps
75%
4
Stiff Leg Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
8 reps
RPE 9
6
Underhand Lat Pulldown
2
8 reps
RPE 9
7
Good Morning
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
3
3 reps
80%
3
Speed Deadlift
3
3 reps
65%
4
Power Shrug
3
5 reps
60%
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Bent Over Row (Barbell)
2
8 reps
RPE 9
7
Underhand Lat Pulldown
2
8 reps
-
8
Good Morning
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
1
2 reps
85%
3
Speed Deadlift
8
3 reps
70%
4
Power Shrug
3
5 reps
65%
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Bent Over Row (Barbell)
2
8 reps
RPE 9
7
Underhand Lat Pulldown
2
8 reps
RPE 9
8
Good Morning
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
1
2 reps
90%
3
Speed Deadlift
8
3 reps
75%
4
Power Shrug
2
5 reps
70%
5
Stiff Leg Deadlift
2
8 reps
RPE 9
6
Bent Over Row (Barbell)
2
8 reps
RPE 9
7
Underhand Lat Pulldown
2
8 reps
RPE 9
8
Good Morning
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
1
2 reps
95%
3
Speed Deadlift
8
3 reps
70%
4
Power Shrug
2
5 reps
75%
5
Stiff Leg Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Bent Over Row (Barbell)
2
8 reps
RPE 9
7
Underhand Lat Pulldown
2
8 reps
RPE 9
8
Good Morning
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
1
1 reps
97.5%
3
Speed Deadlift
2
3 reps
70%
4
Power Shrug
2
5 reps
75%
5
Stiff Leg Deadlift
2
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
1
1 reps
100%
3
Speed Deadlift
8
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 5
2
Bench Press (Barbell)
3
4 reps
RPE 5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 5
2
Bench Press (Barbell)
3
4 reps
RPE 5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
3
4 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 5
2
Bench Press (Barbell)
1
4 reps
RPE 5
3
Bench Press (Barbell)
1
1 reps
RPE 5
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Preacher Curl (Machine)
2
6-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 6
2
Bench Press (Barbell)
1
4 reps
RPE 6
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Preacher Curl (Machine)
2
6-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 7
2
Bench Press (Barbell)
1
4 reps
RPE 7
3
Bench Press (Barbell)
1
1 reps
RPE 7
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Preacher Curl (Machine)
2
6-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8
2
Bench Press (Barbell)
1
4 reps
RPE 8
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Preacher Curl (Machine)
2
6-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8
2
Bench Press (Barbell)
1
4 reps
RPE 8
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Preacher Curl (Machine)
2
6-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 5
2
Bench Press (Barbell)
1
4 reps
RPE 5
3
Bench Press (Barbell)
1
1 reps
RPE 5
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Preacher Curl (Machine)
2
6-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 6
2
Bench Press (Barbell)
1
4 reps
RPE 6
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Preacher Curl (Machine)
2
6-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
1
4 reps
RPE 7
3
Bench Press (Barbell)
1
4 reps
RPE 7
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Preacher Curl (Machine)
2
6-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
1
4 reps
RPE 8
3
Bench Press (Barbell)
1
4 reps
RPE 8
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Preacher Curl (Machine)
2
6-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
1
4 reps
RPE 9
3
Bench Press (Barbell)
1
4 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Preacher Curl (Machine)
2
6-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Face Pull
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Paused)3 Sets
3 Reps
@6
2
Deadlift (Barbell)1 Set
2 Reps
75%
3
Speed Deadlift1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
60%
60%
60%
60%
60%
60%
60%
60%
4
Stiff Leg Deadlift1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9
5
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9
6
Underhand Lat Pulldown1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
7
Good Morning1 Set
1 Set
8 Reps
8 Reps
-
-
Day 2
1
Bench Press (Barbell)1 Set
2 Reps
@5
2
Bench Press (Barbell)3 Sets
4 Reps
@5
3
Incline Bench Press (Dumbbell)1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Chest Fly (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Tricep Pushdown (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Overhead Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1
Bench Press (Barbell)1 Set
4 Reps
@5
2
Bench Press (Barbell)1 Set
4 Reps
@5
3
Bench Press (Barbell)1 Set
1 Reps
@5
4
Wide Grip Lat Pulldown1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Seated Wide-Grip Row (Cable)1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Single Arm Row (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Preacher Curl (Machine)1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
8
Hammer Curl (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
9
Face Pull1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 4
1
Bench Press (Close Grip)3 Sets
8 Reps
@6
2
Incline Bench Press (Dumbbell)1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Chest Fly (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Tricep Pushdown (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Overhead Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-