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Bench focus
by Roland Baker
2 athletes joined
Program Description
Simple concurrent bench strength and size template with some leg and back work. The pressing days are organized as follows: Base Set/Heavy Rep Set/Down Set/Pump. Base: This is weight that you are looking to get up to 9-10 reps over the next few weeks; when you start, this weight should be a very hard 6-7 rep weight to start. Heavy: Add 45+ lbs for bench and 20lbs for strict press to the base set weight going for 1-2 reps in the first week. We will get this to 3-4 later. Down set: Remove the 45lbs from base bench weight and 20lbs from strict press hit 10+ reps on this. Pump: Strip another 45lbs off and amrap After reaching 10 reps on your base set increase the weight by 10lbs for all sets each session. Once you stall in progression take an off week where no volume is performed
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jul 07, 2024 02:21
Last Edited
Jul 10, 2024 01:38
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Week 1
1 / 3 Weeks
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-7 Reps
1-5 Reps
10-15 Reps
15-30 Reps
@9
@8.5
@7
@7
2
Bench Press (Close Grip)
1 Set
1 Set
5 Reps
5 Reps
@6
@8
3
Single Arm Shoulder Press
2 Sets
8-12 Reps
@8
4
Rolling Tricep Extension (Dumbbell)
4 Sets
10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
6-12 Reps
@9
@8
@7
2
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@9
@8
3
Hammer Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@7
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
1-5 Reps
10-15 Reps
15-30 Reps
@9
@9
@8
@8
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
Day 2
1
Wide Grip Pull-Up
4 Sets
8-10 Reps
@8
2
Dumbbell Row
3 Sets
10 Reps
@7
3
Shrug (Dumbbell)
2 Sets
15 Reps
@8
4
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@7