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Press, Deadlift, Bench

by Noah T.
4 athletes joined

Program Description

For someone with limited time and only wants to focus on Overhead Press, Deadlift and Bench Press.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2024 06:17
  • Last Edited
    Dec 05, 2024 02:14
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
6
Seated Dip (Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
6
Seated Dip (Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Leg Press
3
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Leg Press
3
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Leg Press
3
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Leg Press
3
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Leg Press
3
3 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Leg Press
4
3 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2A
Bench Press (Close Grip)
2
8 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
8 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2A
Bench Press (Close Grip)
2
8 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
8 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2A
Bench Press (Close Grip)
2
8 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
8 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2A
Bench Press (Close Grip)
2
6 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
6 reps
RPE 7.5
4
Seated Row (Cable)
3
6 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2A
Bench Press (Close Grip)
2
6 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
6 reps
RPE 7.5
4
Seated Row (Cable)
3
6 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2A
Bench Press (Close Grip)
2
6 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
6 reps
RPE 7.5
4
Seated Row (Cable)
3
6 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 1
1
Seated Overhead Press (Barbell)
4 Sets
6 Reps
@7.5
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@7.5
3
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
5
Skull Crusher (Barbell)
3 Sets
10 Reps
@7.5
6
Seated Dip (Machine)
2 Sets
6 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
2
Leg Press
3 Sets
6 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@7.5
4
Leg Curl
2 Sets
10 Reps
@7.5
5A
Hip Abductor (Machine)
2 Sets
10 Reps
@7
5B
Hip Adductor (Machine)
2 Sets
10 Reps
@7
6
Sit Up
3 Sets
12 Reps
@7.5
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2A
Bench Press (Close Grip)
2 Sets
8 Reps
@7.5
2B
Shrug (Barbell)
2 Sets
8 Reps
@7.5
3
Overhead Press (Paused)
3 Sets
8 Reps
@7.5
4
Seated Row (Cable)
3 Sets
8 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Single Arm Row (Dumbbell)
1 Set
10 Reps
@9