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Fox Intermediate SBD- Bench Priority

by Eric Foxwell
2 athletes joined

Program Description

SBD program focused on Bench progress.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2024 11:40
  • Last Edited
    Dec 31, 2024 04:58

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
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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 (Paused)
5
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
60%
3
Bench Press (Close Grip)
1
AMRAP
60%
4
Front Squat (Barbell)
1
8 reps
RPE 10
5
Front Squat (Barbell)
3
5-6 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3
3 reps
6 reps
80%
75%
2
Bench Press (Close Grip)
2
6 reps
65%
3
Bench Press (Close Grip)
1
AMRAP
65%
4
Front Squat (Barbell)
1
5 reps
RPE 10
5
Front Squat (Barbell)
3
3-4 reps
-
6
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3
3 reps
8 reps
85%
70%
2
Bench Press (Close Grip)
2
4 reps
70%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Front Squat (Barbell)
1
3 reps
RPE 10
5
Front Squat (Barbell)
3
1-2 reps
-
6
Leg Extension
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
2 reps
5 reps
80%
70%
2
Bench Press (Close Grip)
3
3 reps
75%
3
Front Squat (Barbell)
1
1 reps
RPE 10
4
Leg Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2
1
1
1
1
8 reps
6 reps
4 reps
3 reps
1 reps
4 reps
6 reps
8 reps
10 reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
2
Deadlift (Barbell)
4
6
5 reps
3 reps
80%
60%
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
2
1
1
1
1
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
4 reps
7 reps
10 reps
12 reps
50%
60%
70%
75%
80%
85%
80%
70%
60%
50%
2
Deadlift (Barbell)
2
3
6
1 reps
3 reps
3 reps
90%
85%
65%
3
Bent Over Row (Barbell)
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
2
1
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
2
Deadlift (Barbell)
6
3 reps
70%
3
Bent Over Row (Barbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
2
1
1
1
5 reps
4 reps
3 reps
3 reps
2 reps
4 reps
6 reps
8 reps
50%
60%
70%
75%
80%
70%
60%
50%
2
Deadlift (Barbell)
1
1 reps
RPE 10
3
Lying Leg Curl
2
12-15 reps
-
4
Back Extension
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Push Press (Barbell)
1
AMRAP
80%
3
Push Press (Barbell)
2
5 reps
80%
4
Push Press (Barbell)
3
8-10 reps
70%
5
Seated Military Press (Smith Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Push Press (Barbell)
1
AMRAP
85%
3
Push Press (Barbell)
2
3 reps
85%
4
Push Press (Barbell)
3
6-8 reps
75%
5
Seated Military Press (Smith Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Push Press (Barbell)
1
AMRAP
90%
3
Push Press (Barbell)
2
3
1 reps
5 reps
90%
80%
4
Seated Military Press (Smith Machine)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Push Press (Barbell)
1
1 reps
RPE 10
3
Seated Military Press (Smith Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
80%
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
80%
2
Tricep Extension (Cable)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
80%
2
Tricep Extension (Cable)
5
10 reps
-
3
Chest Fly (Cable)
5
12 reps
-
4
Lat Pulldown
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
AMRAP
85%
2
Tricep Extension (Cable)
2
10 reps
-
3
Chest Fly (Cable)
2
12 reps
-
4
Lat Pulldown
2
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
2 Sets
8 Reps
60%
3
Bench Press (Close Grip)
1 Set
AMRAP
60%
4
Front Squat (Barbell)
1 Set
8 Reps
@10
5
Front Squat (Barbell)
3 Sets
5-6 Reps
-
6
Leg Extension
3 Sets
12 Reps
-
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
1 Reps
4 Reps
6 Reps
8 Reps
10 Reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
2
Deadlift (Barbell)
4 Sets
6 Sets
5 Reps
3 Reps
80%
60%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Push Press (Barbell)
1 Set
AMRAP
80%
3
Push Press (Barbell)
2 Sets
5 Reps
80%
4
Push Press (Barbell)
3 Sets
8-10 Reps
70%
5
Seated Military Press (Smith Machine)
3 Sets
8 Reps
-
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
80%
2
Tricep Extension (Cable)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-