Dad’s Bench Program.

by Gabe

2 athletes joined

Program Description

Strengh for my dad

Program Overview

Level
Novice
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 09, 2025 04:38
Last Edited
Feb 18, 2025 03:46

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)

2

5 reps

80%

2

Bench Press (Barbell)

1

AMRAP

80%

3

Bench Press (Barbell)

3

8-10 reps

70%

4

Incline Chest Fly (Dumbbell)

6

AMRAP

-

Day 1

1

Bench Press (Barbell)

2

3 reps

85%

2

Bench Press (Barbell)

1

AMRAP

85%

3

Bench Press (Barbell)

3

6-8 reps

75%

4

Incline Chest Fly (Dumbbell)

6

AMRAP

-

Day 1

1

Bench Press (Barbell)

2

1 reps

90%

2

Bench Press (Barbell)

1

AMRAP

90%

3

Bench Press (Barbell)

3

5-8 reps

80%

4

Incline Chest Fly (Dumbbell)

6

AMRAP

-

Day 1

1

Bench Press (Barbell)

1

AMRAP

RPE 10

Day 2

1

Chin-Up (Assisted)

5

5-15 reps

-

2

Overhead Tricep Extension (Cable)

5

5-15 reps

-

3

T-Bar Row

5

5-15 reps

-

Day 2

1

Chin-Up (Assisted)

5

5-15 reps

-

2

Overhead Tricep Extension (Cable)

5

5-15 reps

-

3

T-Bar Row

5

5-15 reps

-

Day 2

1

Chin-Up (Assisted)

5

5-15 reps

-

2

Overhead Tricep Extension (Cable)

5

5-15 reps

-

3

T-Bar Row

5

5-15 reps

-

Day 2

1

Chin-Up (Assisted)

5 Sets

5-15 Reps

-

2

Overhead Tricep Extension (Cable)

5 Sets

5-15 Reps

-

3

T-Bar Row

5 Sets

5-15 Reps

-

Day 1

1

Bench Press (Barbell)

2 Sets

5 Reps

80%

2

Bench Press (Barbell)

1 Set

AMRAP

80%

3

Bench Press (Barbell)

3 Sets

8-10 Reps

70%

4

Incline Chest Fly (Dumbbell)

6 Sets

AMRAP

-