Bench Speialization

by Adrian P.

Program Description

ASD

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Jan 18, 2025 09:25
Last Edited
Jan 18, 2025 09:26

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

5

5 reps

75%

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Dumbbell Row

3

8 reps

-

4

Bicep Curl (Dumbbell)

3

8 reps

-

5

Bench Press (Close Grip)

3

8 reps

-

6

Lateral Raise (Dumbbell)

3

12 reps

-

Day 1

1

Bench Press (Barbell)

4

3

3 reps

6 reps

80%

75%

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Dumbbell Row

3

8 reps

-

4

Bicep Curl (Dumbbell)

3

8 reps

-

5

Bench Press (Close Grip)

3

8 reps

-

6

Lateral Raise (Dumbbell)

3

12 reps

-

Day 1

1

Bench Press (Barbell)

4

3

3 reps

8 reps

85%

75%

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Dumbbell Row

3

8 reps

-

4

Bicep Curl (Dumbbell)

3

8 reps

-

5

Bench Press (Close Grip)

3

8 reps

-

6

Lateral Raise (Dumbbell)

3

12 reps

-

Day 1

1

Bench Press (Barbell)

3

3

2 reps

5 reps

80%

75%

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Dumbbell Row

3

8 reps

-

4

Bicep Curl (Dumbbell)

3

8 reps

-

5

Bench Press (Close Grip)

3

8 reps

-

6

Lateral Raise (Dumbbell)

3

12 reps

-

Day 2

1

Bench Press (Barbell)

1

1

2

2

8 reps

6 reps

4 reps

3 reps

50%

60%

70%

80%

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Dumbbell Row

2

8 reps

-

4

Bicep Curl (Dumbbell)

2

8 reps

-

5

Bench Press (Close Grip)

2

8 reps

-

6

Lateral Raise (Dumbbell)

2

12 reps

-

Day 2

1

Bench Press (Barbell)

1

2

2

2

3

8 reps

6 reps

5 reps

4 reps

3 reps

50%

60%

70%

75%

80%

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Dumbbell Row

2

8 reps

-

4

Bicep Curl (Dumbbell)

2

8 reps

-

5

Bench Press (Close Grip)

2

8 reps

-

6

Lateral Raise (Dumbbell)

2

12 reps

-

Day 2

1

Bench Press (Barbell)

1

2

2

2

3

8 reps

6 reps

5 reps

3 reps

1 reps

50%

60%

70%

80%

90%

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Dumbbell Row

2

8 reps

-

4

Bicep Curl (Dumbbell)

2

8 reps

-

5

Lateral Raise (Dumbbell)

2

12 reps

-

6

Bench Press (Close Grip)

2

8 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

2

2

5 reps

4 reps

3 reps

3 reps

2 reps

50%

60%

70%

75%

80%

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Dumbbell Row

2

8 reps

-

4

Bicep Curl (Dumbbell)

2

8 reps

-

5

Lateral Raise (Dumbbell)

2

12 reps

-

6

Bench Press (Close Grip)

2

8 reps

-

Day 3

1

Squat (Barbell)

4

AMRAP

75%

2

Bench Press (Barbell)

1

AMRAP

80%

3

Abs Crunch (Weighted)

3

10 reps

-

4

Lat Pulldown

3

12 reps

-

5

Chest Fly (Dumbbell)

2

12 reps

-

Day 3

1

Squat (Barbell)

4

AMRAP

80%

2

Bench Press (Barbell)

1

AMRAP

80%

3

Abs Crunch (Weighted)

3

10 reps

-

4

Lat Pulldown

3

12 reps

-

5

Chest Fly (Dumbbell)

2

12 reps

-

Day 3

1

Squat (Barbell)

4

AMRAP

85%

2

Bench Press (Barbell)

1

AMRAP

80%

3

Abs Crunch (Weighted)

3

10 reps

-

4

Lat Pulldown

3

12 reps

-

5

Chest Fly (Dumbbell)

2

12 reps

-

Day 3

1

Squat (Barbell)

1

AMRAP

100%

2

Bench Press (Barbell)

1

AMRAP

85%

3

Lat Pulldown

3

12 reps

-

4

Abs Crunch (Weighted)

3

10 reps

-

5

Chest Fly (Dumbbell)

2

12 reps

-

Day 1

1

Bench Press (Barbell)

5 Sets

5 Reps

75%

2

Pull-Up (Bodyweight)

3 Sets

8 Reps

-

3

Dumbbell Row

3 Sets

8 Reps

-

4

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

5

Bench Press (Close Grip)

3 Sets

8 Reps

-

6

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

2 Sets

2 Sets

8 Reps

6 Reps

4 Reps

3 Reps

50%

60%

70%

80%

2

Pull-Up (Bodyweight)

3 Sets

8 Reps

-

3

Dumbbell Row

2 Sets

8 Reps

-

4

Bicep Curl (Dumbbell)

2 Sets

8 Reps

-

5

Bench Press (Close Grip)

2 Sets

8 Reps

-

6

Lateral Raise (Dumbbell)

2 Sets

12 Reps

-

Day 3

1

Squat (Barbell)

4 Sets

AMRAP

75%

2

Bench Press (Barbell)

1 Set

AMRAP

80%

3

Abs Crunch (Weighted)

3 Sets

10 Reps

-

4

Lat Pulldown

3 Sets

12 Reps

-

5

Chest Fly (Dumbbell)

2 Sets

12 Reps

-