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Bench Base Cycle 1

by Sam R.

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
    May 31, 2025 09:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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