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Leg Day Hater Bench Lover Program

by BasedChad69

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 15, 2025 05:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (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