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6 week bench, volume block, singles are optional

by vVipez

Program Description

small volume block to prepare an amrap on bench

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 07, 2026 10:17
  • Last Edited
    Feb 12, 2026 01:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
23.4%
Chest
23%
Front Delts
21.7%
Biceps
6.6%
Quadriceps
5.3%
Rear Delts
4.7%
Lats
4.4%
Middle Delts
4.3%
Upper Back
4%
Forearms
2.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
85%
2
Bench Press (Close Grip)
5
7 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
4
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 8
5
Tricep Extension (Cable)
2
6-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
87.5%
2
Bench Press (Close Grip)
5
8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 8
5
Tricep Extension (Cable)
2
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
90%
2
Bench Press (Close Grip)
5
9 reps
-
3
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
4
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9
5
Tricep Extension (Cable)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
92.5%
2
Bench Press (Close Grip)
3
10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9
5
Tricep Extension (Cable)
1
6-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
4 reps
-
2
Bench Press (Close Grip)
3
7 reps
RPE 5-6
3
Double Pause Bench Press
3
6 reps
RPE 5-6
4
Pull-Up (Weighted)
3
6-10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
5 reps
-
2
Bench Press (Close Grip)
3
6 reps
RPE 5-6
3
Double Pause Bench Press
3
5 reps
RPE 5-6
4
Pull-Up (Weighted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
6 reps
-
2
Bench Press (Close Grip)
3
5 reps
RPE 5-6
3
Double Pause Bench Press
3
4 reps
RPE 5-6
4
Pull-Up (Weighted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
7 reps
-
2
Bench Press (Close Grip)
2
4 reps
RPE 5-6
3
Double Pause Bench Press
1
3 reps
RPE 5-6
4
Pull-Up (Weighted)
1
6-10 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7
6
Leg Extension
3
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
80%
2
Paused Bench Press With Chains
3
4 reps
RPE 5-6
3
Spoto Press
3
5 reps
RPE 5-6
4
Single Arm Cable Shoulder Extension
4
6-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 8
6
Standing Pullover (Cable)
4
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Paused Bench Press With Chains
3
3 reps
RPE 5-6
3
Spoto Press
3
4 reps
RPE 5-6
4
Single Arm Cable Shoulder Extension
4
6-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9
6
Standing Pullover (Cable)
4
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
80%
2
Paused Bench Press With Chains
3
2 reps
RPE 5-6
3
Spoto Press
3
3 reps
RPE 5-6
4
Single Arm Cable Shoulder Extension
4
6-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9
6
Standing Pullover (Cable)
4
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
80%
2
Paused Bench Press With Chains
1
1 reps
RPE 5-6
3
Spoto Press
1
2 reps
RPE 5-6
4
Single Arm Cable Shoulder Extension
1
6-12 reps
RPE 6
5
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 7
6
Standing Pullover (Cable)
2
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
7 reps
-
2
Single Arm Cable Shoulder Extension
3
6-12 reps
RPE 8
3
Tricep Extension (Cable)
4
6-10 reps
RPE 8
4
Pull-Up (Weighted)
3
6-10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 8
6
Leg Extension
4
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
8 reps
-
2
Single Arm Cable Shoulder Extension
3
6-12 reps
RPE 9
3
Tricep Extension (Cable)
4
6-10 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
6
Leg Extension
4
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
9 reps
-
2
Single Arm Cable Shoulder Extension
4
6-12 reps
RPE 9
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8
4
Tricep Extension (Cable)
4
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
6
Leg Extension
4
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
77.5%
2
Pull-Up (Weighted)
2
6-10 reps
RPE 5
3
Leg Extension
2
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
4 reps
-
2
Tempo Bench Press
3
7 reps
RPE 5-6
3
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9
4
Standing Pullover (Cable)
4
6-12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
5 reps
-
2
Tempo Bench Press
3
6 reps
RPE 5-6
3
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9
4
Standing Pullover (Cable)
4
6-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
6 reps
-
2
Tempo Bench Press
3
5 reps
RPE 5-6
3
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9
4
Standing Pullover (Cable)
4
6-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
80%
2
Single Arm Cable Shoulder Extension
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4
Tricep Extension (Cable)
3
6-10 reps
RPE 8
5
Leg Extension
4
6-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Single Arm Cable Shoulder Extension
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
4
Tricep Extension (Cable)
3
6-10 reps
RPE 9
5
Leg Extension
4
6-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
80%
2
Single Arm Cable Shoulder Extension
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
4
Tricep Extension (Cable)
3
6-10 reps
RPE 9
5
Leg Extension
4
6-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
85%
2
Bench Press (Close Grip)
5 Sets
7 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7
4
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
@8
5
Tricep Extension (Cable)
2 Sets
6-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@8
Day 2
1
Long Pause Bench Press
5 Sets
4 Reps
-
2
Bench Press (Close Grip)
3 Sets
7 Reps
@5-6
3
Double Pause Bench Press
3 Sets
6 Reps
@5-6
4
Pull-Up (Weighted)
3 Sets
6-10 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9
6
Leg Extension
4 Sets
6-12 Reps
@9
Day 3
1
Bench Press (Paused)
5 Sets
2 Reps
80%
2
Paused Bench Press With Chains
3 Sets
4 Reps
@5-6
3
Spoto Press
3 Sets
5 Reps
@5-6
4
Single Arm Cable Shoulder Extension
4 Sets
6-12 Reps
@9
5
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
@8
6
Standing Pullover (Cable)
4 Sets
6-12 Reps
@8
Day 4
1
Bench Press (Close Grip)
5 Sets
7 Reps
-
2
Single Arm Cable Shoulder Extension
3 Sets
6-12 Reps
@8
3
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
4
Pull-Up (Weighted)
3 Sets
6-10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
6-12 Reps
@8
6
Leg Extension
4 Sets
6-12 Reps
@9
Day 5
1
Long Pause Bench Press
5 Sets
4 Reps
-
2
Tempo Bench Press
3 Sets
7 Reps
@5-6
3
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
@9
4
Standing Pullover (Cable)
4 Sets
6-12 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
6-12 Reps
@9
Day 6
1
Bench Press (Paused)
5 Sets
2 Reps
80%
2
Single Arm Cable Shoulder Extension
4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@8
4
Tricep Extension (Cable)
3 Sets
6-10 Reps
@8
5
Leg Extension
4 Sets
6-12 Reps
@9