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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!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.2%
Quadriceps
13.7%
Middle Delts
12.3%
Triceps
12.3%
Glutes
11.1%
Hamstrings
6.8%
Chest
6.2%
Abs
4.3%
Lats
3.6%
Upper Back
3.4%
Olympic
3.1%
Lower Back
3%
Forearms
2.2%
Adductors
1.8%
Biceps
1.1%
Other
0.6%
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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