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Leg Day Hater Bench Lover Program

by BasedChad69
1 athletes joined

Program Description

Follow the directions closely, has more workload than a typical strength program in terms of per day volume and hypertrohpy.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 15, 2025 05:04
  • Last Edited
    Aug 19, 2025 05:57

Summary

Transform your disdain for leg day into a powerful, full-body workout with the Leg Day Hater Bench Lover Program! Over four weeks, you’ll train five days a week, focusing on building strength and muscle through a mix of bench press variations, back exercises, and essential leg movements. This program is designed to maximize your gains while keeping you engaged and motivated, even on leg day. Get ready to conquer your workouts and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.3%
Lats
11.5%
Front Delts
10.4%
Chest
10.3%
Middle Delts
9.6%
Triceps
8.6%
Rear Delts
8.5%
Hamstrings
5.7%
Quadriceps
4.8%
Abs
4.4%
Biceps
4.4%
Glutes
2.9%
Lower Back
1.8%
Adductors
0.8%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5
JM Press
2
8-10 reps
RPE 7
6
Abs Crunch (Weighted)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5
JM Press
2
8-10 reps
RPE 8
6
Abs Crunch (Weighted)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5
JM Press
2
8-10 reps
RPE 8
6
Abs Crunch (Weighted)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 9
5
JM Press
2
8-10 reps
RPE 7
6
Abs Crunch (Weighted)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
3
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Barbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
3
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Barbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
3
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Barbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Single Arm Row (Cable)
2
12-15 reps
RPE 9
4
Shrug (Barbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Leg Extension
3
10-20 reps
RPE 9
4
Seated Hamstring Curl
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
1
8 reps
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Y Raise (Dumbbell)
3
12 reps
RPE 10
4
Upright Row (Barbell)
3
15 reps
RPE 9
5
Incline Skull Crusher
3
8-10 reps
RPE 8
6
Cable Crossover
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
1
8 reps
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Y Raise (Dumbbell)
3
12 reps
RPE 10
4
Upright Row (Barbell)
3
15 reps
RPE 9
5
Incline Skull Crusher
3
8-10 reps
RPE 8
6
Cable Crossover
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
1
8 reps
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Y Raise (Dumbbell)
3
12 reps
RPE 10
4
Upright Row (Barbell)
3
15 reps
RPE 9
5
Incline Skull Crusher
3
8-10 reps
RPE 8
6
Cable Crossover
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Y Raise (Dumbbell)
3
12 reps
RPE 10
4
Upright Row (Barbell)
3
15 reps
RPE 9
5
Incline Skull Crusher
2
8-10 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Standing Pullover (Cable)
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Standing Pullover (Cable)
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Standing Pullover (Cable)
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 9
3
Chest Supported Row (Machine)
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
5
JM Press
2 Sets
8-10 Reps
@7
6
Abs Crunch (Weighted)
4 Sets
12 Reps
@10
Day 2
1
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
2
Lat Pulldown (Close Grip)
4 Sets
10 Reps
@9
3
Single Arm Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Shrug (Barbell)
2 Sets
8-12 Reps
@9
5
Rear Delt Fly (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Leg Extension
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
4
Seated Hamstring Curl
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@9
@9
@9
@10
2
Overhead Press (Barbell)
4 Sets
10 Reps
@8
3
Y Raise (Dumbbell)
3 Sets
12 Reps
@10
4
Upright Row (Barbell)
3 Sets
15 Reps
@9
5
Incline Skull Crusher
3 Sets
8-10 Reps
@8
6
Cable Crossover
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 5
1
Lat Pulldown
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Standing Pullover (Cable)
3 Sets
12 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@9
@9
4
Single Arm Rear Delt Fly (Cable)
4 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10