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7/5/3 Bench everyday

by Lukas

Program Description

Adding weight: Take your amrap set, and for every rep >3, add a percent to your training max. F.e.: with 4 reps on your amrap bench set, you raise your training max by 1% (multiply by 1,01). The accessories as you feel like. It is advised to reduce rest times instead of adding weight immediately. See it more as conditioning.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2024 06:01
  • Last Edited
    Oct 14, 2024 04:19

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Bodyweight)
1
50-100 reps
RPE 6
4A
Cable Crunch
1
100 reps
RPE 7.5
4B
Face Pull
1
100 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Bodyweight)
1
50-100 reps
RPE 6
4A
Cable Crunch
1
100 reps
RPE 7.5
4B
Face Pull
1
100 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Bodyweight)
1
50-100 reps
RPE 6
4A
Cable Crunch
1
100 reps
RPE 7.5
4B
Face Pull
1
100 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
2
Bench Press (Barbell)
5
7 reps
65%
3
Dip (Bodyweight)
1
50-100 reps
RPE 6
4A
Kettlebell Press
3
20 reps
RPE 6
4B
Kettlebell Halo
3
20 reps
RPE 6
4C
Lunge (Kettlebell)
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
2
Bench Press (Barbell)
5
7 reps
65%
3
Dip (Bodyweight)
1
50-100 reps
RPE 6
4A
Kettlebell Press
3
20 reps
RPE 6
4B
Kettlebell Halo
3
20 reps
RPE 6
4C
Lunge (Kettlebell)
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
2
Bench Press (Barbell)
5
7 reps
65%
3
Dip (Bodyweight)
1
50-100 reps
RPE 6
4A
Kettlebell Press
3
20 reps
RPE 6
4B
Kettlebell Halo
3
20 reps
RPE 6
4C
Lunge (Kettlebell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
2
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
3
Dip (Bodyweight)
1
50-100 reps
RPE 7.5
4
Chin-Up (Bodyweight)
1
25-50 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
1
100 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
2
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
3
Dip (Bodyweight)
1
50-100 reps
RPE 7.5
4
Chin-Up (Bodyweight)
1
25-50 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
1
100 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
2
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
65%
80%
95%
3
Dip (Bodyweight)
1
50-100 reps
RPE 7.5
4
Chin-Up (Bodyweight)
1
25-50 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
1
100 reps
RPE 6
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
65%
80%
95%
2
Bench Press (Barbell)
3 Sets
5 Reps
80%
3
Dip (Bodyweight)
1 Set
50-100 Reps
@6
4A
Cable Crunch
1 Set
100 Reps
@7.5
4B
Face Pull
1 Set
100 Reps
@7.5
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
65%
80%
95%
2
Bench Press (Barbell)
5 Sets
7 Reps
65%
3
Dip (Bodyweight)
1 Set
50-100 Reps
@6
4A
Kettlebell Press
3 Sets
20 Reps
@6
4B
Kettlebell Halo
3 Sets
20 Reps
@6
4C
Lunge (Kettlebell)
3 Sets
20 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
65%
80%
95%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
65%
80%
95%
3
Dip (Bodyweight)
1 Set
50-100 Reps
@7.5
4
Chin-Up (Bodyweight)
1 Set
25-50 Reps
@7.5
5
Bicep Curl (Dumbbell)
1 Set
100 Reps
@6