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Wachs 4day bench program

by Kaidan W.
8 athletes joined

Program Description

Increase bench press and other lifts

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 28, 2025 04:18
  • Last Edited
    Feb 17, 2025 03:03
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
3 reps
3 reps
3 reps
80%
82%
84%
2
Neutral Grip Dumbbell Bench Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Bicep Curl (EZ Bar)
2
15-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
3 reps
3 reps
3 reps
84%
86%
88%
2
Neutral Grip Dumbbell Bench Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
3 reps
3 reps
3 reps
86%
88%
90%
2
Neutral Grip Dumbbell Bench Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
3 reps
3 reps
3 reps
88%
90%
92%
2
Neutral Grip Dumbbell Bench Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 reps
70%
75%
2
Squat (Barbell)
1
2
1
1 reps
1 reps
1 reps
90%
92%
94%
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Cable Low Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
75%
77%
80%
2
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
91%
93%
94%
95%
3
Overhead Press (Barbell)
1
2
10 reps
10 reps
-
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Cable Low Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
77%
79%
81%
2
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
92%
94%
96%
98%
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Cable Low Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
80%
2
Squat (Barbell)
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
2 reps
92%
94%
96%
98%
100%
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Cable Low Row
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1 reps
88%
2
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
65%
70%
75%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
4A
Barbell Row
3
10 reps
1%
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
88%
90%
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
65%
70%
75%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
4A
Barbell Row
3
10 reps
1%
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
88%
90%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
65%
70%
75%
3
Deadlift (Barbell)
1
AMRAP
100%
4A
Barbell Row
3
10 reps
1%
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
88%
92%
2
Bench Press (Barbell)
1
1
8 reps
8 reps
65%
75%
3
Deadlift (Barbell)
2
1
3 reps
3 reps
80%
83%
4A
Barbell Row
3
8-10 reps
1%
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
91%
2
Squat (Barbell)
4
4 reps
83%
3
Deadlift (Barbell)
2
8 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Squat (Barbell)
4
4 reps
86%
3
Deadlift (Barbell)
2
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Squat (Barbell)
4
4 reps
88%
3
Deadlift (Barbell)
2
8 reps
83%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
2
Squat (Barbell)
2
2
4 reps
4 reps
88%
90%
3
Deadlift (Barbell)
2
8 reps
85%
Week 1
1 / 4 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
91%
2
Squat (Barbell)
4 Sets
4 Reps
83%
3
Deadlift (Barbell)
2 Sets
8 Reps
75%
Day 2
1
Bench Press (Close Grip)
1 Set
2 Sets
5 Reps
5 Reps
70%
75%
2
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Reps
1 Reps
1 Reps
90%
92%
94%
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Cable Low Row
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
82%
84%
2
Neutral Grip Dumbbell Bench Press
3 Sets
12 Reps
@8
3A
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
15-25 Reps
@8
Day 3
1
Bench Press (Paused)
2 Sets
1 Reps
88%
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
65%
70%
75%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
85%
90%
4A
Barbell Row
3 Sets
10 Reps
1%
5
Pull-Up (Weighted)
3 Sets
8 Reps
@8
6
Cable Crunch
3 Sets
20 Reps
@9