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BoostcampPNG

bench press focusing program

by Umut Umut U.
3 athletes joined

Program Description

Xd

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 06, 2024 03:35
  • Last Edited
    Sep 30, 2024 01:32
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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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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Lat Pulldown
5
12-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
AMRAP
4
Tricep Extension (Cable)
4
8-10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Lat Pulldown
5
12-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
AMRAP
4
Tricep Extension (Cable)
4
8-10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
82%
2
Lat Pulldown
5
12-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
AMRAP
4
Tricep Extension (Cable)
4
8-10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
84%
2
Lat Pulldown
5
12-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
AMRAP
4
Tricep Extension (Cable)
4
8-10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
86%
2
Lat Pulldown
5
12-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
AMRAP
4
Tricep Extension (Cable)
4
8-10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Deadlift (Barbell)
4
3 reps
75%
3
Pec Fly (Dumbbell)
3
10 reps
RPE 9
4
Hammer Curl
4
1
10 reps
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
67%
2
Deadlift (Barbell)
4
2 reps
77%
3
Pec Fly (Dumbbell)
3
10 reps
RPE 9
4
Hammer Curl
4
1
10 reps
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Deadlift (Barbell)
4
2 reps
80%
3
Pec Fly (Dumbbell)
3
10 reps
RPE 9
4
Hammer Curl
4
1
10 reps
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72%
2
Deadlift (Barbell)
4
2 reps
82%
3
Pec Fly (Dumbbell)
3
10 reps
RPE 9
4
Hammer Curl
4
1
10 reps
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
74%
2
Deadlift (Barbell)
4
2 reps
84%
3
Pec Fly (Dumbbell)
4
10 reps
RPE 9
4
Hammer Curl
4
1
10 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
81%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Leg Extension
6
15 reps
RPE 9
4
Hammer Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
78%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Leg Extension
6
15 reps
RPE 9
4
Hammer Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Leg Extension
1
5
15 reps
15 reps
RPE 9
4
Hammer Curl
3
1
12 reps
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Leg Extension
6
15 reps
RPE 9
4
Hammer Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
84%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Leg Extension
6
15 reps
RPE 9
4
Hammer Curl
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
5
5 reps
71%
3
Lat Pulldown
4
15 reps
RPE 8
4
Tricep Pushdown (Cable)
5
12 reps
RPE 9
5
Hammer Curl
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
5
4 reps
73%
3
Lat Pulldown
4
15 reps
RPE 8
4
Tricep Pushdown (Cable)
5
12 reps
RPE 9
5
Hammer Curl
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
5
5 reps
75%
3
Lat Pulldown
4
15 reps
RPE 8
4
Tricep Pushdown (Cable)
5
12 reps
RPE 9
5
Hammer Curl
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
5
5 reps
77%
3
Lat Pulldown
4
15 reps
RPE 8
4
Tricep Pushdown (Cable)
5
12 reps
RPE 9
5
Hammer Curl
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
5
5 reps
71%
3
Lat Pulldown
4
15 reps
RPE 8
4
Tricep Pushdown (Cable)
5
12 reps
RPE 9
5
Hammer Curl
4
10 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
78%
2
Lat Pulldown
5 Sets
12-15 Reps
@9
3
Lateral Raise (Dumbbell)
5 Sets
AMRAP
4
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
5
Hammer Curl
3 Sets
8 Reps
@9
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Deadlift (Barbell)
4 Sets
3 Reps
75%
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@9
4
Hammer Curl
4 Sets
1 Set
10 Reps
10 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
81%
2
Overhead Press (Barbell)
3 Sets
6 Reps
65%
3
Leg Extension
6 Sets
15 Reps
@9
4
Hammer Curl
4 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@7
@7
2
Bench Press (Paused)
5 Sets
5 Reps
71%
3
Lat Pulldown
4 Sets
15 Reps
@8
4
Tricep Pushdown (Cable)
5 Sets
12 Reps
@9
5
Hammer Curl
4 Sets
10 Reps
@9