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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6-10 reps
1-5 reps
10-15 reps
15-30 reps
RPE 9
RPE 9
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6-10 reps
1-5 reps
10-15 reps
15-30 reps
RPE 9
RPE 9
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6-10 reps
1-5 reps
10-15 reps
15-30 reps
RPE 9
RPE 9
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 7
3
Shrug (Dumbbell)
2
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 7
3
Shrug (Dumbbell)
2
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 7
3
Shrug (Dumbbell)
2
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
6-7 reps
1-5 reps
10-15 reps
15-30 reps
RPE 9
RPE 8.5
RPE 7
RPE 7
2
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6
RPE 8
3
Single Arm Shoulder Press
2
8-12 reps
RPE 8
4
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
6-7 reps
1-5 reps
10-15 reps
15-30 reps
RPE 9
RPE 8.5
RPE 7
RPE 7
2
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6
RPE 8
3
Single Arm Shoulder Press
2
8-12 reps
RPE 8
4
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
6-7 reps
1-5 reps
10-15 reps
15-30 reps
RPE 9
RPE 8.5
RPE 7
RPE 7
2
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6
RPE 8
3
Single Arm Shoulder Press
2
8-12 reps
RPE 8
4
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-8 reps
4-8 reps
6-12 reps
RPE 9
RPE 8
RPE 7
2
Bulgarian Split Squat (Barbell)
1
3
12 reps
12 reps
RPE 9
RPE 8
3
Hammer Curl
1
1
8 reps
8 reps
RPE 8
RPE 7
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-8 reps
4-8 reps
6-12 reps
RPE 9
RPE 8
RPE 7
2
Bulgarian Split Squat (Barbell)
1
3
12 reps
12 reps
RPE 9
RPE 8
3
Hammer Curl
1
1
8 reps
8 reps
RPE 8
RPE 7
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-8 reps
4-8 reps
6-12 reps
RPE 9
RPE 8
RPE 7
2
Bulgarian Split Squat (Barbell)
1
3
12 reps
12 reps
RPE 9
RPE 8
3
Hammer Curl
1
1
8 reps
8 reps
RPE 8
RPE 7
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 7
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