Program Description
Strength training designed for incline bench and deadlifts. It uses squats as assistance with a means for progression on all major lifts. All bodyweight or weighted bodyweight exercises, in addition to arms assistance work is at your discretion.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Athletics
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedSep 05, 2024 04:41
- Last EditedSep 22, 2024 08:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
4
5 reps
80%
3A
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
3B
Bicep Curl (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3
3 reps
6 reps
80%
75%
2
Deadlift (Barbell)
2
3
1 reps
3 reps
90%
85%
3A
Bicep Curl (Dumbbell)
4
3B
Dip (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3
3 reps
8 reps
85%
75%
2
Deadlift (Barbell)
6
3 reps
70%
3A
Bicep Curl (Dumbbell)
4
3B
Dip (Weighted)
5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3
2 reps
5 reps
80%
75%
2
Deadlift (Barbell)
1
1 reps
100%
3A
Bicep Curl (Dumbbell)
2
3B
Dip (Weighted)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
2
8 reps
6 reps
4 reps
3 reps
50%
60%
70%
80%
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Squat (Barbell)
1
5
10 reps
8 reps
75%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Squat (Barbell)
1
5
6 reps
4 reps
85%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
3 reps
1 reps
50%
60%
70%
80%
90%
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Squat (Barbell)
1
5
8 reps
6 reps
80%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
2
Lat Pulldown
2
3
Squat (Barbell)
1
3
1 reps
10 reps
100%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
80%
2
Deadlift (Barbell)
6
3 reps
60%
3
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
4
Chest Fly (Cable)
3
5A
Bicep Curl (Dumbbell)
3
5B
Tricep Pushdown (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
80%
2
Deadlift (Barbell)
6
3 reps
65%
3
Lat Pulldown
4
4
Chest Fly (Cable)
4
5
Tricep Extension (Cable)
4
6
Bicep Curl (Dumbbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
80%
2
Lat Pulldown
5
3
Tricep Extension (Cable)
5
4
Bicep Curl (Dumbbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
85%
2
Lat Pulldown
2
3
Tricep Extension (Cable)
2
4
Bicep Curl (Dumbbell)
2
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)5 Sets
5 Reps
75%
2
Deadlift (Barbell)4 Sets
5 Reps
80%
3A
Dip (Weighted)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
Day 3
1
Incline Bench Press (Barbell)1 Set
80%
2
Deadlift (Barbell)6 Sets
3 Reps
60%
3
Lat Pulldown1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
4
Chest Fly (Cable)3 Sets
5A
Bicep Curl (Dumbbell)3 Sets
5B
Tricep Pushdown (Cable)3 Sets
Day 2
1
Incline Bench Press (Barbell)1 Set
1 Set
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
50%
60%
70%
80%
2
Chin-Up (Bodyweight)1 Set
50-100 Reps
3
Squat (Barbell)1 Set
5 Sets
10 Reps
8 Reps
75%
75%