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Bench Base Cycle 1

by Sam R.
2 athletes joined

Program Description

Feet up bench and building the back

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 31, 2025 08:48
  • Last Edited
    Jun 18, 2025 10:02

Summary

**Bench Base Cycle 1** is a focused 3-week program designed to enhance your bench press strength and upper body stability. Training three days a week, you'll engage in a mix of supersets and targeted lifts, including variations of the bench press and accessory movements for your chest, shoulders, and arms. Each session is crafted to push your limits with specific intensity targets, ensuring you build both power and endurance. Get ready to elevate your performance and achieve your lifting goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Machine)
1
30 reps
RPE 4
1B
Tricep Rope Push Down (Cable)
1
50 reps
RPE 5
1C
Bicep Curl (Cable)
1
25 reps
RPE 5
1D
Front Raise
1
20 reps
RPE 5
2
Bench Press (Wide Grip)
2
2
8 reps
8 reps
70%
60%
3
Seal Row
4
8 reps
RPE 7-8
4
Seated Row (Cable)
2
12 reps
RPE 7-8
5
Shrug (Trap Bar)
3
10 reps
RPE 7-8
6
Front Raise
3
10 reps
RPE 7-8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 7-8
8
Face Pull
1
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Machine)
1
30 reps
RPE 4
1B
Tricep Rope Push Down (Cable)
1
50 reps
RPE 5
1C
Bicep Curl (Cable)
1
25 reps
RPE 5
1D
Front Raise
1
20 reps
RPE 5
2
Bench Press (Wide Grip)
3
2
8 reps
8 reps
72.5%
62.5%
3
Seal Row
4
8 reps
RPE 7-8
4
Seated Row (Cable)
2
12 reps
RPE 7-8
5
Shrug (Trap Bar)
3
10 reps
RPE 7-8
6
Front Raise
3
10 reps
RPE 7-8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 7-8
8
Face Pull
1
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Machine)
1
30 reps
RPE 4
1B
Tricep Rope Push Down (Cable)
1
50 reps
RPE 5
1C
Bicep Curl (Cable)
1
25 reps
RPE 5
1D
Front Raise
1
20 reps
RPE 5
2
Bench Press (Wide Grip)
2
1
8 reps
8 reps
75%
65%
3
Seal Row
3
8 reps
RPE 7-8
4
Seated Row (Cable)
2
12 reps
RPE 7-8
5
Shrug (Trap Bar)
3
10 reps
RPE 7-8
6
Front Raise
3
10 reps
RPE 7-8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 7-8
8
Face Pull
1
25 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Machine)
1
30 reps
RPE 4
1B
Tricep Rope Push Down (Cable)
1
50 reps
RPE 5
1C
Bicep Curl (Cable)
1
25 reps
RPE 5
1D
Front Raise
1
20 reps
RPE 5
2
Bench Press (Paused)
1
6 reps
80%
3
Bench Press (Barbell)
3
6 reps
72.5%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
5
Lat Pulldown (Close Grip)
4
8 reps
RPE 7-8
6
Seated Shoulder Press (Dumbbell)
2
20 reps
RPE 7-8
7
Preacher Curl (EZ Bar)
4
12 reps
RPE 7-8
8
Face Pull
1
25 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Machine)
1
30 reps
RPE 4
1B
Tricep Rope Push Down (Cable)
1
50 reps
RPE 5
1C
Bicep Curl (Cable)
1
25 reps
RPE 5
1D
Front Raise
1
20 reps
RPE 5
2
Bench Press (Paused)
1
6 reps
82.5%
3
Bench Press (Barbell)
4
6 reps
75%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
5
Lat Pulldown (Close Grip)
4
8 reps
RPE 7-8
6
Seated Shoulder Press (Dumbbell)
2
20 reps
RPE 7-8
7
Preacher Curl (EZ Bar)
4
12 reps
RPE 7-8
8
Face Pull
1
25 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Machine)
1
30 reps
RPE 4
1B
Tricep Rope Push Down (Cable)
1
50 reps
RPE 5
1C
Bicep Curl (Cable)
1
25 reps
RPE 5
1D
Front Raise
1
20 reps
RPE 5
2
Bench Press (Paused)
1
6 reps
85%
3
Bench Press (Barbell)
2
6 reps
77.5%
4
Incline Bench Press (Barbell)
2
6 reps
RPE 7-8
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 7-8
6
Seated Shoulder Press (Dumbbell)
2
20 reps
RPE 7-8
7
Preacher Curl (EZ Bar)
4
12 reps
RPE 7-8
8
Face Pull
1
25 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Machine)
1
30 reps
RPE 4
1B
Tricep Rope Push Down (Cable)
1
50 reps
RPE 5
1C
Bicep Curl (Cable)
1
25 reps
RPE 5
1D
Front Raise
1
20 reps
RPE 5
2
Bench Press (Paused)
1
3 reps
RPE 7-8
3
Pin Press Bench (Barbell)
4
3 reps
RPE 7-8
4
Dip (Weighted)
3
6 reps
RPE 7-8
5
Skull Crusher (Barbell)
3
12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 7-8
9
Face Pull
1
25 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Machine)
1
30 reps
RPE 4
1B
Tricep Rope Push Down (Cable)
1
50 reps
RPE 5
1C
Bicep Curl (Cable)
1
25 reps
RPE 5
1D
Front Raise
1
20 reps
RPE 5
2
Bench Press (Paused)
1
3 reps
RPE 7-8
3
Pin Press Bench (Barbell)
5
3 reps
RPE 7-8
4
Dip (Weighted)
3
6 reps
RPE 7-8
5
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 7-8
9
Face Pull
1
25 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Machine)
1
30 reps
RPE 4
1B
Tricep Rope Push Down (Cable)
1
50 reps
RPE 5
1C
Bicep Curl (Cable)
1
25 reps
RPE 5
1D
Front Raise
1
20 reps
RPE 5
2
Bench Press (Paused)
1
3 reps
RPE 9-10
3
Pin Press Bench (Barbell)
3
3 reps
RPE 7-8
4
Dip (Weighted)
3
6 reps
RPE 7-8
5
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 7-8
9
Face Pull
1
25 reps
RPE 6-7
Week 1
1 / 3 Weeks
Day 1
1A
Rear Delt Fly (Machine)
1 Set
30 Reps
@4
1B
Tricep Rope Push Down (Cable)
1 Set
50 Reps
@5
1C
Bicep Curl (Cable)
1 Set
25 Reps
@5
1D
Front Raise
1 Set
20 Reps
@5
2
Bench Press (Wide Grip)
2 Sets
2 Sets
8 Reps
8 Reps
70%
60%
3
Seal Row
4 Sets
8 Reps
@7-8
4
Seated Row (Cable)
2 Sets
12 Reps
@7-8
5
Shrug (Trap Bar)
3 Sets
10 Reps
@7-8
6
Front Raise
3 Sets
10 Reps
@7-8
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7-8
8
Face Pull
1 Set
25 Reps
@6-7
Day 2
1A
Rear Delt Fly (Machine)
1 Set
30 Reps
@4
1B
Tricep Rope Push Down (Cable)
1 Set
50 Reps
@5
1C
Bicep Curl (Cable)
1 Set
25 Reps
@5
1D
Front Raise
1 Set
20 Reps
@5
2
Bench Press (Paused)
1 Set
6 Reps
80%
3
Bench Press (Barbell)
3 Sets
6 Reps
72.5%
4
Incline Bench Press (Barbell)
3 Sets
6 Reps
@7-8
5
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@7-8
6
Seated Shoulder Press (Dumbbell)
2 Sets
20 Reps
@7-8
7
Preacher Curl (EZ Bar)
4 Sets
12 Reps
@7-8
8
Face Pull
1 Set
25 Reps
@6-7
Day 3
1A
Rear Delt Fly (Machine)
1 Set
30 Reps
@4
1B
Tricep Rope Push Down (Cable)
1 Set
50 Reps
@5
1C
Bicep Curl (Cable)
1 Set
25 Reps
@5
1D
Front Raise
1 Set
20 Reps
@5
2
Bench Press (Paused)
1 Set
3 Reps
@7-8
3
Pin Press Bench (Barbell)
4 Sets
3 Reps
@7-8
4
Dip (Weighted)
3 Sets
6 Reps
@7-8
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@7-8
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7-8
7
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@7-8
@7-8
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7-8
9
Face Pull
1 Set
25 Reps
@6-7