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Bench program plus hypetrophy BY (FisH)

by fishh s
1 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
    120 minutes
  • Created
    Sep 01, 2024 10:19
  • Last Edited
    Sep 09, 2024 10:54
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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)
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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3
5 reps
3 reps
75%
80%
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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3
4 reps
3 reps
75%
85%
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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
2 reps
1 reps
85%
90%
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 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
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 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 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 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 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
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Military Press (Barbell)
3
12 reps
RPE 8.5
4
Upright Row (Barbell)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
7A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7B
Wrist Curls
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Military Press (Barbell)
3
12 reps
RPE 8.5
4
Upright Row (Barbell)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
7A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7B
Wrist Curls
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Military Press (Barbell)
3
12 reps
RPE 8.5
4
Upright Row (Barbell)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
7A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7B
Wrist Curls
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Military Press (Barbell)
3
12 reps
RPE 8.5
4
Upright Row (Barbell)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
7A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7B
Wrist Curls
3
15 reps
RPE 9
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
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
High Row
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 8.5
4B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
5
Standing Pullover (Cable)
3
15 reps
RPE 8.5
6
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
High Row
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 8.5
4B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
5
Standing Pullover (Cable)
3
15 reps
RPE 8.5
6
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
High Row
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 8.5
4B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
5
Standing Pullover (Cable)
3
15 reps
RPE 8.5
6
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
High Row
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 8.5
4B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
5
Standing Pullover (Cable)
3
15 reps
RPE 8.5
6
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
High Row
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 8.5
4B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
5
Standing Pullover (Cable)
3
15 reps
RPE 8.5
6
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
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)
4 Sets
10 Reps
@9-9.5
3
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
4
Chest Supported Row (Machine)
4 Sets
10 Reps
@9
5
Lat Pulldown
4 Sets
15 Reps
@8.5
6
Face Pull
4 Sets
20 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
1-7 Reps
2
Deadlift (Barbell)
2 Sets
1-10 Reps
3
Calf Raise (Leg Press)
4 Sets
15 Reps
@8.5
4
Tricep Extension (Machine)
3 Sets
12 Reps
@8.5
5
Skull Crusher (Barbell)
2 Sets
10 Reps
@9.5
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Hammer Curl
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Military Press (Barbell)
3 Sets
12 Reps
@8.5
4
Upright Row (Barbell)
2 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Tricep Extension (Dumbbell)
3 Sets
10 Reps
7A
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
7B
Wrist Curls
3 Sets
15 Reps
@9
Day 4
1
Front Squat (Barbell)
4 Sets
8 Reps
@9
2
High Row
3 Sets
8-10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4A
Lat Pulldown
3 Sets
15 Reps
@8.5
4B
Rear Delt Fly (Cable)
5 Sets
15 Reps
@8.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
6
Calf Raise (Leg Press)
4 Sets
15 Reps
@8.5
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9