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Dr. Squat Progression Model

by Tyler D.

Program Description

Simple program with linear progression and options. Laid out as 7 days, but it’s 3 mandatory days and 4 extra/optional/rest days. I’m busy, and I get in the gym when I can. If you can’t, use the template for an optional day. Be flexible

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2026 05:54
  • Last Edited
    Mar 27, 2026 02:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Front Delts
13.6%
Chest
11.3%
Quadriceps
9.8%
Glutes
9.8%
Hamstrings
9.4%
Abs
7.1%
Upper Back
5%
Lats
4.7%
Biceps
4.7%
Adductors
3.3%
Middle Delts
2.3%
Lower Back
1.6%
Forearms
1.2%
Olympic
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
5
2 reps
80%
3
Seated Power clean
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Squat (Barbell)
5
2 reps
80%
3
Seated Power clean
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Barbell)
5
2 reps
80%
3
Seated Power clean
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
85%
2
Squat (Barbell)
5
2 reps
82%
3
Seated Power clean
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
93%
2
Squat (Barbell)
5
2 reps
82%
3
Seated Power clean
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Squat (Barbell)
5
2 reps
82%
3
Seated Power clean
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
100%
2
Squat (Barbell)
5
2 reps
84%
3
Seated Power clean
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
100%
2
Squat (Barbell)
5
2 reps
85%
3
Seated Power clean
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Squat (Barbell)
3
2 reps
70%
3
Seated Power clean
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Push Up
3
-
4
Inverted Barbell Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 7
2
Pull-Up (Weighted)
3
RPE 7
3
Push Up
3
RPE 7
4
Inverted Barbell Row
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 7
2
Pull-Up (Weighted)
3
RPE 7
3
Push Up
3
RPE 7
4
Inverted Barbell Row
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 7
2
Pull-Up (Weighted)
3
RPE 7
3
Push Up
3
RPE 7
4
Inverted Barbell Row
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 7
2
Pull-Up (Weighted)
3
RPE 7
3
Push Up
3
RPE 7
4
Inverted Barbell Row
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 7
2
Pull-Up (Weighted)
3
RPE 7
3
Push Up
3
RPE 7
4
Inverted Barbell Row
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 7
2
Pull-Up (Weighted)
3
RPE 7
3
Push Up
3
RPE 7
4
Inverted Barbell Row
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 7
2
Pull-Up (Weighted)
3
RPE 7
3
Push Up
3
RPE 7
4
Inverted Barbell Row
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 7
2
Pull-Up (Weighted)
3
RPE 7
3
Push Up
3
RPE 7
4
Inverted Barbell Row
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2-3 reps
RPE 7
2
Deadlift (Barbell)
5
3 reps
85%
3
Pull-Up (Weighted)
3
AMRAP
RPE 7
4
Seated Power clean
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
85%
2
Pull-Up (Weighted)
3
AMRAP
RPE 7
3
Seated Power clean
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Pull-Up (Weighted)
3
AMRAP
RPE 7
3
Seated Power clean
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
85%
2
Pull-Up (Weighted)
3
AMRAP
RPE 7
3
Seated Power clean
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
93%
2
Pull-Up (Weighted)
3
AMRAP
RPE 7
3
Seated Power clean
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Pull-Up (Weighted)
3
AMRAP
RPE 7
3
Seated Power clean
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
100%
2
Pull-Up (Weighted)
3
AMRAP
RPE 7
3
Seated Power clean
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
100%
2
Pull-Up (Weighted)
3
AMRAP
RPE 7
3
Seated Power clean
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Pull-Up (Weighted)
3
AMRAP
RPE 7
3
Seated Power clean
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
3
Cable Crunch
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
3
Cable Crunch
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
3
Cable Crunch
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
3
Cable Crunch
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
3
Cable Crunch
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
3
Cable Crunch
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
3
Cable Crunch
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
3
Cable Crunch
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
3
Cable Crunch
3
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
2 reps
80%
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Bench Press (Barbell)
5
2 reps
80%
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
2 reps
80%
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
85%
2
Bench Press (Barbell)
5
2 reps
82%
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
93%
2
Bench Press (Barbell)
5
2 reps
82%
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Bench Press (Barbell)
5
2 reps
82%
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
100%
2
Bench Press (Barbell)
5
2 reps
84%
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
100%
2
Bench Press (Barbell)
5
2 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
3
2 reps
70%
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 6-7
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
5 Sets
2 Reps
80%
3
Seated Power clean
3 Sets
12 Reps
@6-7
Day 2
1
Dip (Weighted)
3 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Push Up
3 Sets
-
4
Inverted Barbell Row
3 Sets
-
Day 3
1
Hang Clean
4 Sets
2-3 Reps
@7
2
Deadlift (Barbell)
5 Sets
3 Reps
85%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@7
4
Seated Power clean
3 Sets
12 Reps
@6-7
Day 4
1
Bicep Curl (Barbell)
3 Sets
AMRAP
@7
2
Rolling Tricep Extension (Dumbbell)
3 Sets
AMRAP
@7
3
Cable Crunch
3 Sets
AMRAP
@7
Day 5
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
5 Sets
2 Reps
80%
3
Seated Shoulder Press (Dumbbell)
3 Sets
15-20 Reps
@6-7