logo
BoostcampPNG

Monster Bench

by Finlay W.
14 athletes joined

Program Description

Increase your 1RM on barbell bench.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2024 12:54
  • Last Edited
    Jul 31, 2024 03:00
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
1
3
10 reps
8 reps
50%
75%
2
Power Clean
3
8 reps
RPE 7
3
Power Jerk
3
8 reps
RPE 7
4
Landmine Twist
3
8 reps
RPE 7
5A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
50%
75%
2
Power Clean
3
8 reps
RPE 7
3
Power Jerk
3
8 reps
RPE 7
4
Landmine Twist
3
8 reps
RPE 7
5A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
50%
75%
2
Power Clean
3
8 reps
RPE 7
3
Power Jerk
3
8 reps
RPE 7
4
Landmine Twist
3
8 reps
RPE 7
5A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
50%
75%
2
Power Clean
3
8 reps
RPE 7
3
Power Jerk
3
8 reps
RPE 7
4
Landmine Twist
3
8 reps
RPE 7
5A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
10 reps
5 reps
50%
80%
2
Squat (Barbell)
1
4
10 reps
5 reps
50%
80%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
10 reps
5 reps
50%
80%
2
Squat (Barbell)
1
4
10 reps
5 reps
50%
80%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
10 reps
5 reps
50%
80%
2
Squat (Barbell)
1
4
10 reps
5 reps
50%
80%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
10 reps
5 reps
50%
80%
2
Squat (Barbell)
1
4
10 reps
5 reps
50%
80%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
10 reps
5 reps
50%
85%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 6
RPE 8
3
Barbell Row
1
3
10 reps
5 reps
50%
85%
4
Lat Pulldown
1
3
8 reps
8 reps
RPE 6
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Hammer Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
10 reps
5 reps
50%
85%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 6
RPE 8
3
Barbell Row
1
3
10 reps
5 reps
50%
85%
4
Lat Pulldown
1
3
8 reps
8 reps
RPE 6
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Hammer Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
10 reps
5 reps
50%
85%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 6
RPE 8
3
Barbell Row
1
3
10 reps
5 reps
50%
85%
4
Lat Pulldown
1
3
8 reps
8 reps
RPE 6
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Hammer Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
10 reps
5 reps
50%
85%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 6
RPE 8
3
Barbell Row
1
3
10 reps
5 reps
50%
85%
4
Lat Pulldown
1
3
8 reps
8 reps
RPE 6
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Hammer Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
10 reps
6 reps
50%
75%
2
Squat (Barbell)
1
3
10 reps
6 reps
50%
80%
3
Jump Squat
3
8 reps
RPE 7
4
Prowler Push
3
4 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
10 reps
6 reps
50%
75%
2
Squat (Barbell)
1
3
10 reps
6 reps
50%
80%
3
Jump Squat
3
8 reps
RPE 7
4
Prowler Push
3
4 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
10 reps
6 reps
50%
75%
2
Squat (Barbell)
1
3
10 reps
6 reps
50%
80%
3
Jump Squat
3
8 reps
RPE 7
4
Prowler Push
3
4 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
10 reps
6 reps
50%
75%
2
Squat (Barbell)
1
3
10 reps
6 reps
50%
80%
3
Jump Squat
3
8 reps
RPE 7
4
Prowler Push
3
4 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
8 reps
50%
70%
2
Spider Curl
3
8 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Run
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
8 reps
50%
70%
2
Spider Curl
3
8 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Run
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
8 reps
50%
70%
2
Spider Curl
3
8 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Run
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
8 reps
50%
70%
2
Spider Curl
3
8 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Run
1
10 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
50%
75%
2
Power Clean
3 Sets
8 Reps
@7
3
Power Jerk
3 Sets
8 Reps
@7
4
Landmine Twist
3 Sets
8 Reps
@7
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
5B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
4 Sets
10 Reps
5 Reps
50%
85%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@8
3
Barbell Row
1 Set
3 Sets
10 Reps
5 Reps
50%
85%
4
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@6
@8
5A
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5B
Hammer Curl
3 Sets
8 Reps
@8
Day 5
1
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
50%
70%
2
Spider Curl
3 Sets
8 Reps
@8
3
Hammer Curl
3 Sets
8 Reps
@8
4
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
6
Run
1 Set
10 mins
@7
Day 2
1
Rack Pull (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
50%
80%
2
Squat (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
50%
80%
3
Leg Extension
3 Sets
8 Reps
@8
4
Leg Curl
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
8 Reps
@8
Day 4
1
Trap Bar Deadlift
1 Set
3 Sets
10 Reps
6 Reps
50%
75%
2
Squat (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
50%
80%
3
Jump Squat
3 Sets
8 Reps
@7
4
Prowler Push
3 Sets
4 Reps
@8
5
2km Row
1 Set
10 mins
@7