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Knuckles 3 day advanced bench

by Rigg M.
34 athletes joined
5.0
(1 rating)

Program Description

Off 28 free programs from stronger by science website.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2024 09:38
  • Last Edited
    Oct 11, 2024 10:30
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4.8 Stars with 10, 000+ Ratings
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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 (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
2
1
8 reps
60%
3
Bench Press (Close Grip)
1
AMRAP
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
6 reps
80%
75%
2
Bench Press (Close Grip)
2
6 reps
65%
3
Bench Press (Close Grip)
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
70%
2
Bench Press (Close Grip)
2
4 reps
70%
3
Bench Press (Close Grip)
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
70%
2
Bench Press (Close Grip)
3
3 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
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%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
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%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
2
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
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%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Dip (Weighted)
5
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Dip (Weighted)
5
13 reps
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Dip (Weighted)
5
14 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
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%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
2 Sets
1 Set
8 Reps
60%
3
Bench Press (Close Grip)
1 Set
AMRAP
60%
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
5 Sets
12 Reps
@8
3
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Rigg M.Age 41, Man
6 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
Programed accessory shoulders on bench#1, deadlift halfway through the bench#2 pyramid and squat and legs on a separate day. Definitely gonna run this through 3 times. Still slowly increasing bench strength on a cut. Program manages fatigue nice for a 3x bench program. Highly recommend for more advanced lifters looking to try a higher frequency less intensity program.