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BoostcampPNG

4 plate bench program (cappa)

by Bodie S.
3 athletes joined

Program Description

Intermediate to advanced program building strength and size

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    180 minutes
  • Created
    Nov 24, 2024 08:37
  • Last Edited
    Jun 18, 2025 12:36

Summary

Elevate your bench press game with the 4 Plate Bench Program, a comprehensive 9-week training plan designed for serious lifters. Committing to six days a week, you'll focus on building strength and power through a mix of barbell and dumbbell exercises, including paused bench presses and incline variations. Each session is meticulously crafted to target your chest, shoulders, and triceps, ensuring balanced development and peak performance. Get ready to push your limits and achieve new personal bests!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
72%
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
75%
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
77%
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
85%
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
85%
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
95%
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
77%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
67%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4 reps
72%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4 reps
75%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
77%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
77%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
9
Cable Crunch
3
10 reps
-
10
Ab Wheel
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
75%
2
Squat (Barbell)
6
3 reps
82%
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
77%
2
Squat (Barbell)
6
3 reps
85%
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
77%
2
Squat (Barbell)
4
3 reps
RPE 9.5
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
80%
2
Squat (Barbell)
4
3 reps
RPE 9.5
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
82%
2
Squat (Barbell)
4
3 reps
RPE 9.5
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
85%
2
Squat (Barbell)
5
1 reps
85%
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
85%
2
Squat (Barbell)
5
1 reps
85%
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
100%
2
Squat (Barbell)
1
1 reps
100%
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
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
6 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Tricep Kickback
3 Sets
10 Reps
-
10
Cable Crunch
3 Sets
10 Reps
-
11
Ab Wheel
3 Sets
AMRAP
-
Day 2
1
Barbell Row
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
4
Single Arm High Row (Cable)
3 Sets
10 Reps
-
5
Standing Pullover (Cable)
3 Sets
-
6
Face Pull
3 Sets
10 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
8
Bayesian Curl
3 Sets
10 Reps
-
9
Hammer Curl (Cable)
3 Sets
10 Reps
-
10
Bicep Curl (Machine)
3 Sets
10 Reps
-
11
Shrug (Barbell)
3 Sets
10 Reps
-
12
Wrist Curls
3 Sets
10 Reps
-
13
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Single Leg Press
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Seated Hamstring Curl
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Seated Calf Raise
3 Sets
10 Reps
-
Day 4
1
Bench Press (Close Grip)
5 Sets
5 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Tricep Kickback
3 Sets
10 Reps
-
10
Cable Crunch
3 Sets
10 Reps
-
11
Ab Wheel
3 Sets
AMRAP
-
Day 5
1
Barbell Row
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
4
Single Arm High Row (Cable)
3 Sets
10 Reps
-
5
Standing Pullover (Cable)
3 Sets
-
6
Face Pull
3 Sets
10 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
8
Bayesian Curl
3 Sets
10 Reps
-
9
Hammer Curl (Cable)
3 Sets
10 Reps
-
10
Bicep Curl (Machine)
3 Sets
10 Reps
-
11
Shrug (Barbell)
3 Sets
10 Reps
-
12
Wrist Curls
3 Sets
10 Reps
-
13
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 6
1
Bench Press (Paused)
5 Sets
4 Reps
72%
2
Squat (Barbell)
6 Sets
3 Reps
80%
3
Single Leg Press
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Seated Hamstring Curl
3 Sets
10 Reps
-
7
Hip Abductor (Machine)
3 Sets
10 Reps
-
8
Hip Adductor (Machine)
3 Sets
10 Reps
-
9
Seated Calf Raise
3 Sets
10 Reps
-