Bench Only Mayhem

by jaazib

36 athletes joined

Program Description

Bench lol

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jan 31, 2024 06:27
Last Edited
Aug 30, 2024 11:26

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)

1

1

2

2

3

1

10 reps

10 reps

5 reps

3 reps

1 reps

1 reps

33%

56%

79%

86%

91%

96%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 1

1

Bench Press (Barbell)

1

1

2

2

3

1

10 reps

10 reps

5 reps

3 reps

1 reps

1 reps

33%

56%

79%

86%

91%

96%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 1

1

Bench Press (Barbell)

1

1

2

2

3

1

10 reps

10 reps

5 reps

3 reps

1 reps

1 reps

33%

56%

79%

86%

91%

96%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 1

1

Bench Press (Barbell)

1

1

2

2

3

1

10 reps

10 reps

5 reps

3 reps

1 reps

1 reps

33%

56%

79%

86%

91%

96%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 2

1

Bench Press (Barbell)

1

1

2

2

3

1

10 reps

10 reps

5 reps

3 reps

1 reps

1 reps

33%

56%

79%

86%

91%

96%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 2

1

Bench Press (Barbell)

1

1

2

2

3

1

10 reps

10 reps

5 reps

3 reps

1 reps

1 reps

33%

56%

79%

86%

91%

96%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 2

1

Bench Press (Barbell)

1

1

2

2

3

1

10 reps

10 reps

5 reps

3 reps

1 reps

1 reps

33%

56%

79%

86%

91%

96%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 2

1

Bench Press (Barbell)

1

1

2

2

3

1

10 reps

10 reps

5 reps

3 reps

1 reps

1 reps

33%

56%

79%

86%

91%

96%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 3

1

Bench Press (Barbell)

1

1

1

1

3

1

1

1

10 reps

10 reps

5 reps

3 reps

1 reps

2 reps

4 reps

3 reps

33%

56%

79%

86%

91%

86%

79%

79%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 3

1

Bench Press (Barbell)

1

1

1

1

3

1

1

1

10 reps

10 reps

5 reps

3 reps

1 reps

2 reps

4 reps

3 reps

33%

56%

79%

86%

91%

86%

79%

79%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 3

1

Bench Press (Barbell)

1

1

1

1

3

1

1

1

10 reps

10 reps

5 reps

3 reps

1 reps

2 reps

4 reps

3 reps

33%

56%

79%

86%

91%

86%

79%

79%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 3

1

Bench Press (Barbell)

1

1

1

1

3

1

1

1

10 reps

10 reps

5 reps

3 reps

1 reps

2 reps

4 reps

3 reps

33%

56%

79%

86%

91%

86%

79%

79%

2

Pull-Up (Bodyweight)

3

12 reps

3

Tricep Pushdown (Cable)

3

12 reps

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

2 Sets

2 Sets

3 Sets

1 Set

10 Reps

10 Reps

5 Reps

3 Reps

1 Reps

1 Reps

33%

56%

79%

86%

91%

96%

2

Pull-Up (Bodyweight)

3 Sets

12 Reps

3

Tricep Pushdown (Cable)

3 Sets

12 Reps

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

2 Sets

2 Sets

3 Sets

1 Set

10 Reps

10 Reps

5 Reps

3 Reps

1 Reps

1 Reps

33%

56%

79%

86%

91%

96%

2

Pull-Up (Bodyweight)

3 Sets

12 Reps

3

Tricep Pushdown (Cable)

3 Sets

12 Reps

Day 3

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

3 Sets

1 Set

1 Set

1 Set

10 Reps

10 Reps

5 Reps

3 Reps

1 Reps

2 Reps

4 Reps

3 Reps

33%

56%

79%

86%

91%

86%

79%

79%

2

Pull-Up (Bodyweight)

3 Sets

12 Reps

3

Tricep Pushdown (Cable)

3 Sets

12 Reps