4 plate bench program (cappa)
Written proudly by Coachgpt
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 4 | 6 reps | 70% |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps | — |
| 3 | Chest Fly (Cable) | 3 | 10 reps | — |
| 4 | Shoulder Press (Machine) | 3 | 10 reps | — |
| 5 | Lateral Raise (Cable) | 3 | 10 reps | — |
| 6 | Lateral Raise (Machine) | 3 | 10 reps | — |
| 7 | Tricep Rope Push Down (Cable) | 3 | 10 reps | — |
| 8 | Overhead Tricep Extension (Cable) | 3 | 10 reps | — |
| 9 | Tricep Kickback | 3 | 10 reps | — |
| 10 | Cable Crunch | 3 | 10 reps | — |
| 11 | Ab Wheel | 3 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | 10 reps |
| 2 | Seated Row (Cable) | 3 | 10 reps |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 10 reps |
| 4 | Single Arm High Row (Cable) | 3 | 10 reps |
| 5 | Standing Pullover (Cable) | 3 | 0 reps |
| 6 | Face Pull | 3 | 10 reps |
| 7 | Rear Delt Fly (Machine) | 3 | 10 reps |
| 8 | Bayesian Curl | 3 | 10 reps |
| 9 | Hammer Curl (Cable) | 3 | 10 reps |
| 10 | Bicep Curl (Machine) | 3 | 10 reps |
| 11 | Shrug (Barbell) | 3 | 10 reps |
| 12 | Wrist Curls | 3 | 10 reps |
| 13 | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | 70% |
| 2 | Single Leg Press | 3 | 10 reps | — |
| 3 | Romanian Deadlift (Barbell) | 3 | 10 reps | — |
| 4 | Leg Extension | 3 | 10 reps | — |
| 5 | Seated Hamstring Curl | 3 | 10 reps | — |
| 6 | Hip Abductor (Machine) | 3 | 10 reps | — |
| 7 | Hip Adductor (Machine) | 3 | 10 reps | — |
| 8 | Seated Calf Raise | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 5 | 5 reps | 65% |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps | — |
| 3 | Chest Fly (Cable) | 3 | 10 reps | — |
| 4 | Shoulder Press (Machine) | 3 | 10 reps | — |
| 5 | Lateral Raise (Cable) | 3 | 10 reps | — |
| 6 | Lateral Raise (Machine) | 3 | 10 reps | — |
| 7 | Tricep Rope Push Down (Cable) | 3 | 10 reps | — |
| 8 | Overhead Tricep Extension (Cable) | 3 | 10 reps | — |
| 9 | Tricep Kickback | 3 | 10 reps | — |
| 10 | Cable Crunch | 3 | 10 reps | — |
| 11 | Ab Wheel | 3 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | 10 reps |
| 2 | Seated Row (Cable) | 3 | 10 reps |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 10 reps |
| 4 | Single Arm High Row (Cable) | 3 | 10 reps |
| 5 | Standing Pullover (Cable) | 3 | 0 reps |
| 6 | Face Pull | 3 | 10 reps |
| 7 | Rear Delt Fly (Machine) | 3 | 10 reps |
| 8 | Bayesian Curl | 3 | 10 reps |
| 9 | Hammer Curl (Cable) | 3 | 10 reps |
| 10 | Bicep Curl (Machine) | 3 | 10 reps |
| 11 | Shrug (Barbell) | 3 | 10 reps |
| 12 | Wrist Curls | 3 | 10 reps |
| 13 | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 5 | 4 reps | 72% |
| 2 | Squat (Barbell) | 6 | 3 reps | 80% |
| 3 | Single Leg Press | 3 | 10 reps | — |
| 4 | Romanian Deadlift (Barbell) | 3 | 10 reps | — |
| 5 | Leg Extension | 3 | 10 reps | — |
| 6 | Seated Hamstring Curl | 3 | 10 reps | — |
| 7 | Hip Abductor (Machine) | 3 | 10 reps | — |
| 8 | Hip Adductor (Machine) | 3 | 10 reps | — |
| 9 | Seated Calf Raise | 3 | 10 reps | — |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 plate bench program (cappa) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 180 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4 plate bench program (cappa) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 plate bench program (cappa) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
