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Strength and Size No Deadlift

by Cody S.

Program Description

**Strength and Size No Deadlift** is a focused 4-week program designed for those looking to build muscle and strength without the deadlift. With 24 training days packed into a month, this program emphasizes compound movements like the bench press and squat, alongside targeted isolation exercises to sculpt your upper and lower body. Each session is crafted to challenge your limits, ensuring you progress in both strength and size while minimizing injury risk. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 22, 2025 02:02
  • Last Edited
    Sep 22, 2025 02:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Chest
11.2%
Upper Back
9.4%
Front Delts
9.2%
Biceps
8%
Middle Delts
7.9%
Quadriceps
7.5%
Lats
7%
Glutes
5.4%
Hamstrings
5.4%
Rear Delts
3.6%
Calves
3.4%
Adductors
3.2%
Abs
1.6%
Abductors
1.3%
Forearms
1.1%
Lower Back
0.8%
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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
1
3
1 reps
10 reps
10 reps
RPE 10
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 9
RPE 8
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
5 reps
5 reps
5 reps
RPE 9
RPE 8
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
2
3 reps
3 reps
3 reps
3 reps
RPE 9.5
RPE 8
RPE 7.5
RPE 7
2
Overhead Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
10 reps
10 reps
RPE 10
RPE 9
RPE 7
2
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2
3 reps
3 reps
3 reps
3 reps
RPE 9.5
RPE 8
RPE 7
RPE 6
2
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Larson Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6.5
2
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 8.5
RPE 10
RPE 10
7
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Larson Press
2
1
8 reps
8 reps
RPE 8
RPE 7
2
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 8.5
RPE 10
RPE 10
7
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Larson Press
3
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 8.5
RPE 10
RPE 10
7
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Larson Press
1
2
8 reps
8 reps
RPE 8.5
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 8.5
RPE 10
RPE 10
7
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
2
Spoto Press
4
10 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
4
Seated Dip (Machine)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4 reps
4 reps
RPE 9
RPE 7.5
2
Spoto Press
4
8 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
4
Seated Dip (Machine)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3 reps
3 reps
3 reps
RPE 9
RPE 8
RPE 7.5
2
Spoto Press
4
5 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
4
Seated Dip (Machine)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2 reps
2 reps
2 reps
2 reps
RPE 9.5
RPE 8
RPE 7.5
RPE 7
2
Spoto Press
3
2
2 reps
2 reps
RPE 8.5
RPE 7
3
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
4
Seated Dip (Machine)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Adductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8.5
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Adductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3 reps
3 reps
3 reps
RPE 8.5
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Adductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
2 reps
2 reps
2 reps
2 reps
RPE 9.5
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Adductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
85%
2
Bent Over Row (Barbell)
1
1
1
1
6-8 reps
6-8 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
3
Chest Supported Row (Machine)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Single Arm Row (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Preacher Curl Machine
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
85%
2
Bent Over Row (Barbell)
1
1
1
1
6-8 reps
6-8 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
3
Chest Supported Row (Machine)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Single Arm Row (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Preacher Curl Machine
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
85%
2
Bent Over Row (Barbell)
1
1
1
1
6-8 reps
6-8 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
3
Chest Supported Row (Machine)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Single Arm Row (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Preacher Curl Machine
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
85%
2
Bent Over Row (Barbell)
1
1
1
1
6-8 reps
6-8 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 10
RPE 8.5
RPE 10
3
Chest Supported Row (Machine)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Single Arm Row (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Preacher Curl Machine
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
10 Reps
10 Reps
@10
@9
@7.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
3
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
12-15 Reps
12-15 Reps
@8.5
@10
@9
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
1 Reps
10 Reps
10 Reps
@10
@9
@7
2
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@10
3
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10
4
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
5
Hip Abductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9
@7.5
2
Spoto Press
4 Sets
10 Reps
@8.5
3
One Arm Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
4
Seated Dip (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
12-15 Reps
12-15 Reps
@8.5
@10
@8.5
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
12-15 Reps
12-15 Reps
@8.5
@10
@8.5
@10
Day 3
1
Close Grip Larson Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@7
@6.5
2
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
@10
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
12-15 Reps
12-15 Reps
@8.5
@10
@9
@10
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
12-15 Reps
@8.5
@10
@10
7
Hammer Curl (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@7
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@10
4
Calf Raise (Leg Press)
4 Sets
10-15 Reps
@10
5
Hip Adductor (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 6
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
12-15 Reps
12-15 Reps
@8.5
@10
@8.5
@10
3
Chest Supported Row (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
4
Single Arm Row (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@10
5
Face Pull
3 Sets
12-15 Reps
@10
6
Preacher Curl Machine
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10