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BoostcampPNG

Beginner bench

by ….
3 athletes joined

Program Description

Get stronger on bench

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    160 minutes
  • Created
    Jun 05, 2024 12:33
  • Last Edited
    Jun 17, 2024 04:44

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
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Seated Row (Cable)
2
8 reps
RPE 7
4
Lat Pulldown
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4 reps
75%
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Seated Row (Cable)
2
8 reps
RPE 7
4
Lat Pulldown
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
73%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 6
2
Bench Press (Paused)
2
5 reps
73%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
2
5 reps
78%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
75%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 7
2
Bench Press (Paused)
2
5 reps
75%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
73%
2
Bench Press (Paused)
1
5 reps
75%
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
4
Shoulder Press (Machine)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
75%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 8
2
Bench Press (Paused)
2
5 reps
80%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
75%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
78%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 7
2
Bench Press (Paused)
3
4 reps
78%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
75%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3 reps
RPE 6
2
Bench Press (Paused)
1
3 reps
78%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
4 reps
RPE 7
2
Bench Press (Paused)
2
4 reps
75%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 8
2
Bench Press (Paused)
2
4 reps
80%
3
Seated Row (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 8
2
Bench Press (Paused)
2
4 reps
80%
3
Seated Row (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 7
2
Bench Press (Paused)
2
4 reps
78%
3
Seated Row (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3 reps
78%
2
Bench Press (Paused)
1
4 reps
75%
3
Seated Row (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3 reps
RPE 7
2
Bench Press (Paused)
2
3 reps
75%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
RPE 6-7
2
Bench Press (Paused)
2
4 reps
71%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 7
2
Bench Press (Paused)
2
4 reps
78%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
80%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
75%
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2 reps
70%
2
Bench Press (Paused)
1
4 reps
75%
3
Seated Row (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 6
2
Bench Press (Paused)
2
4 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
83%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
83%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 7
2
Bench Press (Paused)
2
4 reps
78%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 9
2
Bench Press (Paused)
3
3 reps
80%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
78%
2
Bench Press (Paused)
2
3 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 7
2
Bench Press (Paused)
2
3 reps
80%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Bench Press (Paused)
2
3 reps
80%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
83%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Bench Press (Paused)
3
3 reps
83%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 9
2
Bench Press (Paused)
3
3 reps
85%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 6
4
Lat Pulldown
2
8 reps
RPE 6
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Paused)
2 Sets
4 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
3 Sets
8 Reps
@6-7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Paused)
3 Sets
5 Reps
73%
2
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 3
1
Tempo Bench Press
2 Sets
3 Reps
@6
2
Bench Press (Paused)
1 Set
3 Reps
78%
3
Seated Row (Cable)
3 Sets
10 Reps
@8