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Become the Bear

by Thomas
4 athletes joined

Program Description

4 upper body days with some bench press variations, 2 lower body days, including forearm/trap exercises

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 30, 2024 09:39
  • Last Edited
    Jun 18, 2025 09:07

Summary

Unleash your inner strength with "Become the Bear," a comprehensive 4-week program designed for serious lifters ready to elevate their game. Committing to six days a week, you'll tackle a mix of compound and isolation exercises, including the barbell incline bench press and hack squats, targeting every major muscle group for balanced development. Each workout is structured to push your limits, ensuring you build muscle and enhance strength effectively. Get ready to transform your physique and unleash your potential!
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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
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-15 Reps
@8
4
Low Row
3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8
8
Plank
3 Sets
0.5 mins
@10
Day 2
1
Hack Squat
3 Sets
5-8 Reps
@8
2
Standing Calf Raise
3 Sets
5-8 Reps
@8
3
Wrist Curls
3 Sets
5-8 Reps
@8
4
Seated Leg curl
3 Sets
8-15 Reps
@8
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
6
Zottman Curl
3 Sets
5-8 Reps
@8
7
Shrug (Dumbbell)
3 Sets
5-8 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
@8
2
Hammer Curl
3 Sets
8-15 Reps
@8
3
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
@8
4
Low Row
3 Sets
5-8 Reps
@8
5
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8
8
Plank
3 Sets
0.5 mins
@10
Day 4
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-15 Reps
@8
4
Low Row
3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8
8
Plank
3 Sets
0.5 mins
@10
Day 5
1
Hack Squat
3 Sets
5-8 Reps
@8
2
Standing Calf Raise
3 Sets
5-8 Reps
@8
3
Wrist Curls
3 Sets
5-8 Reps
@8
4
Seated Leg curl
3 Sets
8-15 Reps
@8
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
6
Zottman Curl
3 Sets
5-8 Reps
@8
7
Shrug (Dumbbell)
3 Sets
5-8 Reps
@8
Day 6
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-15 Reps
@8
4
Low Row
3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8
8
Plank
3 Sets
0.5 mins
@10