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3 steps forward 2 steps back

by Colin Kanavel
5.0
(1 rating)

Program Description

To get a new 3 rep max and get a horrible back pump from kettlebell deadlifts. When choosing your 1 rep max be conservative. And when finishing the program only add 5 to 20 lbs onto old maxes when running again. Don't recalculate your 1rm remember slow is fast.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 03, 2024 05:10
  • Last Edited
    Jun 18, 2025 12:20

Summary

**3 Steps Forward 2 Steps Back** is an 8-week program designed to build strength and muscle through a structured 4-day weekly routine. This program focuses on foundational barbell exercises, including squats, deadlifts, and bench presses, ensuring you master each movement while progressively increasing intensity. Perfect for those with a garage gym setup, you'll challenge your limits and track your progress every step of the way. Get ready to push through plateaus and elevate your training!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
6 reps
6 reps
55%
65%
2
Box Squat (Barbell)
2
3
6 reps
6 reps
55%
65%
3
Overhead Press (Barbell)
2
3
6 reps
6 reps
55%
65%
4
Seated Overhead Press (Barbell)
2
3
6 reps
6 reps
55%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
6 reps
6 reps
6 reps
55%
65%
70%
2
Box Squat (Barbell)
1
1
3
6 reps
6 reps
6 reps
55%
65%
70%
3
Overhead Press (Barbell)
1
1
3
6 reps
6 reps
6 reps
55%
65%
70%
4
Seated Overhead Press (Barbell)
1
1
3
6 reps
6 reps
6 reps
55%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
5 reps
5 reps
5 reps
55%
65%
74%
2
Box Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
55%
65%
74%
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
55%
65%
74%
4
Seated Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
55%
65%
74%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
5 reps
5 reps
5 reps
55%
65%
78%
2
Box Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
55%
65%
78%
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
55%
65%
78%
4
Seated Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
55%
65%
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
5 reps
5 reps
5 reps
55%
70%
82%
2
Box Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
55%
70%
82%
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
55%
70%
82%
4
Seated Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
55%
70%
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
5 reps
5 reps
4 reps
55%
70%
85%
2
Box Squat (Barbell)
1
1
3
5 reps
5 reps
4 reps
55%
70%
85%
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
4 reps
55%
70%
85%
4
Seated Overhead Press (Barbell)
1
1
3
5 reps
5 reps
4 reps
55%
70%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
5 reps
3 reps
65%
65%
2
Box Squat (Barbell)
2
3
5 reps
3 reps
65%
65%
3
Overhead Press (Barbell)
2
3
5 reps
3 reps
65%
65%
4
Seated Overhead Press (Barbell)
2
3
5 reps
3 reps
65%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
55%
74%
78%
85%
92%
2
Box Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
55%
74%
78%
85%
88%
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
55%
74%
78%
85%
88%
4
Seated Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
55%
74%
78%
85%
88%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
2
2
6 reps
6 reps
6 reps
55%
65%
70%
2
Deadlift (Barbell)
1
2
2
6 reps
6 reps
6 reps
55%
65%
70%
3
Bench Press (Barbell)
1
2
2
6 reps
6 reps
6 reps
55%
65%
70%
4
Reverse Grip Bench
1
2
2
6 reps
6 reps
6 reps
55%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
2
1
6 reps
6 reps
6 reps
6 reps
55%
65%
70%
74%
2
Deadlift (Barbell)
1
1
2
1
6 reps
6 reps
6 reps
6 reps
55%
65%
70%
74%
3
Bench Press (Barbell)
1
1
2
1
6 reps
6 reps
6 reps
6 reps
55%
65%
70%
74%
4
Reverse Grip Bench
1
1
2
1
6 reps
6 reps
6 reps
6 reps
55%
65%
70%
74%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
70%
74%
78%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
70%
74%
78%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
70%
74%
78%
4
Reverse Grip Bench
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
70%
74%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
74%
78%
82%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
74%
78%
82%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
74%
78%
82%
4
Reverse Grip Bench
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
74%
78%
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
70%
74%
78%
85%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
70%
74%
78%
85%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
70%
74%
78%
85%
4
Reverse Grip Bench
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
55%
70%
74%
78%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
5 reps
5 reps
4 reps
4 reps
4 reps
55%
70%
74%
82%
88%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
4 reps
4 reps
4 reps
55%
70%
74%
82%
88%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
4 reps
4 reps
4 reps
55%
70%
74%
82%
88%
4
Reverse Grip Bench
1
1
1
1
1
5 reps
5 reps
4 reps
4 reps
4 reps
55%
70%
74%
82%
88%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
3
5 reps
3 reps
65%
65%
2
Deadlift (Barbell)
2
3
5 reps
3 reps
65%
65%
3
Bench Press (Barbell)
2
3
5 reps
3 reps
65%
65%
4
Reverse Grip Bench
2
3
5 reps
3 reps
65%
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
55%
74%
78%
85%
92%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
55%
74%
78%
85%
92%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
6 reps
55%
74%
78%
85%
92%
4
Reverse Grip Bench
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
55%
74%
78%
85%
92%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
6 reps
6 reps
6 reps
55%
65%
70%
2
Overhead Press (Barbell)
1
1
3
6 reps
6 reps
6 reps
55%
65%
70%
3
Seated Overhead Press (Barbell)
1
1
3
6 reps
6 reps
6 reps
55%
65%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
55%
65%
70%
74%
2
Overhead Press (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
55%
65%
70%
74%
3
Seated Overhead Press (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
55%
65%
70%
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
65%
74%
78%
2
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
65%
74%
78%
3
Seated Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
65%
74%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
65%
74%
82%
2
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
65%
74%
82%
3
Seated Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
65%
74%
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
70%
78%
85%
2
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
70%
78%
85%
3
Seated Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
70%
78%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
2
5 reps
5 reps
4 reps
4 reps
55%
70%
82%
88%
2
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
4 reps
4 reps
55%
70%
82%
88%
3
Seated Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
4 reps
4 reps
55%
70%
82%
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
5 reps
3 reps
65%
65%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
3 reps
55%
65%
70%
3
Seated Overhead Press (Barbell)
2
3
5 reps
3 reps
65%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
55%
74%
78%
85%
92%
2
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
3 reps
3 reps
55%
74%
82%
92%
3
Seated Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
3 reps
3 reps
55%
74%
82%
92%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1
4 mins
RPE 10
2
Wide Grip Pull-Up
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Walk
1
30 mins
RPE 6
5
Dead Hang
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1
4.5 mins
RPE 10
2
Wide Grip Pull-Up
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Walk
1
30 mins
RPE 6
5
Dead Hang
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1
5 mins
RPE 10
2
Wide Grip Pull-Up
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Walk
1
30 mins
RPE 6
5
Dead Hang
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1
4 mins
RPE 10
2
Wide Grip Pull-Up
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Walk
1
30 mins
RPE 6
5
Dead Hang
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1
4 mins
RPE 10
2
Wide Grip Pull-Up
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Walk
1
30 mins
RPE 6
5
Dead Hang
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1
6.5 mins
RPE 10
2
Wide Grip Pull-Up
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Walk
1
30 mins
RPE 6
5
Dead Hang
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1
7 mins
RPE 10
2
Wide Grip Pull-Up
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Walk
1
30 mins
RPE 6
5
Dead Hang
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
3 reps
RPE 10
2
Kettlebell Swing
2
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9
3
Walk
1
30 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
2
Box Squat (Barbell)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
3
Overhead Press (Barbell)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
4
Seated Overhead Press (Barbell)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
Day 2
1
Power Clean
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
2
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
3
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
4
Reverse Grip Bench
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
3
Seated Overhead Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
Day 4
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1 Set
4 mins
@10
2
Wide Grip Pull-Up
3 Sets
10 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
4
Walk
1 Set
30 mins
@6
5
Dead Hang
5 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Colin KanavelMan
a year ago
2 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Loved it great picture i love geese