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BoostcampPNG

markbell bench program plus hypetrophy BY (FisH)

by fishh s
3 athletes joined

Program Description

intensity for fast strength gains. I'm just adding hypetrophy for the rest of the muscles

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 01, 2024 10:19
  • Last Edited
    Mar 10, 2025 12:37

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
Triceps
13.9%
Upper Back
12.9%
Chest
11%
Biceps
10.5%
Front Delts
9.7%
Lats
9.3%
Middle Delts
7%
Rear Delts
6.2%
Forearms
6.1%
Hamstrings
3.2%
Calves
3%
Quadriceps
2.9%
Glutes
2.3%
Adductors
0.8%
Abs
0.6%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Paused)
4
3
6 reps
3 reps
75%
80%
2
Incline Chest Press (Machine)
2
2
6-9 reps
6-10 reps
RPE 9.5
RPE 9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
4
Lat Pulldown
4
15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9
6
Face Pull
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3
6 reps
3 reps
75%
80%
2
Incline Chest Press (Machine)
2
2
6-9 reps
6-10 reps
RPE 9.5
RPE 9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
4
Lat Pulldown
4
15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9
6
Face Pull
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3
6 reps
3 reps
75%
80%
2
Incline Chest Press (Machine)
2
2
6-9 reps
6-10 reps
RPE 9.5
RPE 9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
4
Lat Pulldown
4
15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9
6
Face Pull
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3
6 reps
3 reps
75%
80%
2
Incline Chest Press (Machine)
2
2
6-9 reps
6-10 reps
RPE 9.5
RPE 9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
4
Lat Pulldown
4
15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9
6
Face Pull
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Incline Chest Press (Machine)
4
10 reps
RPE 9-9.5
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8.5
4
Chest Supported Row (Machine)
4
10 reps
RPE 9
5
Lat Pulldown
4
15 reps
RPE 8.5
6
Face Pull
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9
2
Deadlift (Barbell)
2
1-10 reps
-
3
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
4
Hammer Curl
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Skull Crusher
3
12-15 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9
2
Deadlift (Barbell)
2
1-10 reps
-
3
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
4
Hammer Curl
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Skull Crusher
3
12-15 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9
2
Deadlift (Barbell)
2
1-10 reps
-
3
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
4
Hammer Curl
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Skull Crusher
3
12-15 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9
2
Deadlift (Barbell)
2
1-10 reps
-
3
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
4
Hammer Curl
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Skull Crusher
3
12-15 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
-
2
Deadlift (Barbell)
2
1-10 reps
-
3
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
4
Tricep Extension (Machine)
3
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 9.5
4
Lateral Raise (Cable)
4
12 reps
RPE 8.5
5
Skull Crusher
2
12-15 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Wrist Curls
4
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 9.5
4
Lateral Raise (Cable)
4
12 reps
RPE 8.5
5
Skull Crusher
2
12-15 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Wrist Curls
4
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 9.5
4
Lateral Raise (Cable)
4
12 reps
RPE 8.5
5
Skull Crusher
2
12-15 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Wrist Curls
4
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 9.5
4
Lateral Raise (Cable)
4
12 reps
RPE 8.5
5
Skull Crusher
2
12-15 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Wrist Curls
4
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
2 reps
1 reps
1 reps
70%
80%
90%
100%
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
15 reps
RPE 8.5
1B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
2
High Row
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Single-Leg Leg Curl
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
15 reps
RPE 8.5
1B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
2
High Row
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Single-Leg Leg Curl
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
15 reps
RPE 8.5
1B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
2
High Row
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Single-Leg Leg Curl
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
15 reps
RPE 8.5
1B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
2
High Row
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Single-Leg Leg Curl
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3A
Lat Pulldown
3
15 reps
RPE 8.5
3B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
4
Standing Pullover (Cable)
3
15 reps
RPE 8.5
5
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
3 Sets
6 Reps
3 Reps
75%
80%
2
Incline Chest Press (Machine)
2 Sets
2 Sets
6-9 Reps
6-10 Reps
@9.5
@9
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8.5
4
Lat Pulldown
4 Sets
15 Reps
@8.5
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
6
Face Pull
4 Sets
20 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
1-7 Reps
@9
2
Deadlift (Barbell)
2 Sets
1-10 Reps
-
3
Calf Raise (Leg Press)
4 Sets
15 Reps
@8.5
4
Hammer Curl
3 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Skull Crusher
3 Sets
12-15 Reps
@9
8
Wrist Curls
4 Sets
15 Reps
@9.5
Day 4
1A
Lat Pulldown
3 Sets
15 Reps
@8.5
1B
Rear Delt Fly (Cable)
5 Sets
15 Reps
@8.5
2
High Row
3 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Single-Leg Leg Curl
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5-9 Reps
@9.5
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9.5
3
Seated Overhead Press (Dumbbell)
3 Sets
7 Reps
@9.5
4
Lateral Raise (Cable)
4 Sets
12 Reps
@8.5
5
Skull Crusher
2 Sets
12-15 Reps
@8.5
6
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
7
Wrist Curls
4 Sets
15 Reps
@9.5