Program Description
Gain strength in: big 3, power clean, 60 yd
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 28, 2025 01:44
- Last EditedSep 22, 2025 01:18
Summary
Transform your strength and conditioning with the Dublin Special, a comprehensive 12-week program designed for dedicated lifters. Committing just five days a week, you'll focus on key compound movements such as squats, deadlifts, and bench presses, ensuring balanced development across all major muscle groups. Each session combines high-intensity sets with targeted rep ranges to maximize gains and enhance your performance. Get ready to elevate your training and achieve your fitness goals with this structured approach tailored for serious athletes.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Hamstrings
12.3%
Glutes
12.1%
Upper Back
8.9%
Chest
8.7%
Front Delts
7.9%
Triceps
7.4%
Lower Back
6.3%
Lats
6.3%
Middle Delts
4.9%
Adductors
3.7%
Abs
3.6%
Biceps
1.8%
Olympic
1.5%
Forearms
0.9%
Rear Delts
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Curl
4
12 reps
RPE 7
5
Hip Thrust (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Front Squat (Barbell)
4
8 reps
RPE 7
3
Stiff Leg Deadlift
4
8 reps
RPE 7
4
Leg Curl
4
12 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Pistol Squat
4
8 reps
RPE 7
4
Leg Curl
4
12 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Split Squat (Barbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Kettlebell Swing
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
3
Pistol Squat
4
8 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Kettlebell Swing
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Split Squat (Barbell)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Front Squat (Barbell)
4
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Kettlebell Swing
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Pistol Squat
4
8 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Kettlebell Swing
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Split Squat (Barbell)
4
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Hip Thrust (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Front Squat (Barbell)
4
8 reps
RPE 9
3
Stiff Leg Deadlift
4
8 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Kettlebell Swing
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3
Pistol Squat
4
8 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Kettlebell Swing
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Skull Crusher (Barbell)
4
8 reps
RPE 7
3
High Pull
4
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Bent Over Row (Barbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Pullover (EZ Bar)
4
8 reps
RPE 7
3
High Pull
4
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Shrug (Barbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Upright Row (Barbell)
4
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Farmer's Walk (Weighted)
4
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Skull Crusher (Barbell)
4
8 reps
RPE 8
3
High Pull
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Pullover (EZ Bar)
4
8 reps
RPE 8
3
High Pull
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Shrug (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Farmer's Walk (Weighted)
4
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Skull Crusher (Barbell)
4
8 reps
RPE 8.5
3
High Pull
4
8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
5
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Pullover (EZ Bar)
4
8 reps
RPE 8.5
3
High Pull
4
8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
5
Shrug (Barbell)
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 8.5
3
Upright Row (Barbell)
4
8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
4
2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Skull Crusher (Barbell)
4
8 reps
RPE 9
3
High Pull
4
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
5
Bent Over Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Pullover (EZ Bar)
4
8 reps
RPE 9
3
High Pull
4
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
5
Shrug (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 9
3
Upright Row (Barbell)
4
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
5
Farmer's Walk (Weighted)
4
2.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Jump Squat
4
8 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Copenhagen Plank
4
0.5 mins
-
5
Good Morning
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Power Clean
4
8 reps
RPE 7
3
Goblet Squat
4
12 reps
RPE 7
4
Copenhagen Plank
4
0.5 mins
-
5
Good Morning
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Hang Clean
4
8 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Lateral Lunge (Weighted)
4
8 reps
RPE 7
5
Good Morning
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Jump Squat
4
8 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Copenhagen Plank
4
1 mins
-
5
Good Morning
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Power Clean
4
8 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Copenhagen Plank
4
1 mins
-
5
Good Morning
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Hang Clean
4
8 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Lateral Lunge (Weighted)
4
8 reps
RPE 8
5
Good Morning
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Jump Squat
4
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Copenhagen Plank
4
1.25 mins
-
5
Good Morning
4
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Power Clean
4
8 reps
RPE 8.5
3
Goblet Squat
4
12 reps
RPE 8.5
4
Copenhagen Plank
4
1.25 mins
-
5
Good Morning
4
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Hang Clean
4
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Lateral Lunge (Weighted)
4
8 reps
RPE 8.5
5
Good Morning
4
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Jump Squat
4
8 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Copenhagen Plank
4
1.5 mins
-
5
Good Morning
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Power Clean
4
8 reps
RPE 9
3
Goblet Squat
4
12 reps
RPE 9
4
Copenhagen Plank
4
1.5 mins
-
5
Good Morning
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Hang Clean
4
8 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Lateral Lunge (Weighted)
4
8 reps
RPE 9
5
Good Morning
4
9 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 7
3
Dumbbell Row
4
12 reps
RPE 7
4
Chin-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
3
Wide Grip Rear Pull-Up
4
AMRAP
-
4
Wide Grip Pull-Up
4
AMRAP
-
5
Single Arm Floor Press
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 8
3
Dumbbell Row
4
12 reps
RPE 8
4
Chin-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Wide Grip Rear Pull-Up
4
AMRAP
-
4
Wide Grip Pull-Up
4
AMRAP
-
5
Single Arm Floor Press
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
4
Pull-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 8.5
3
Dumbbell Row
4
12 reps
RPE 8.5
4
Chin-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
3
Wide Grip Rear Pull-Up
4
AMRAP
-
4
Wide Grip Pull-Up
4
AMRAP
-
5
Single Arm Floor Press
4
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
4
Pull-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 9
3
Dumbbell Row
4
12 reps
RPE 9
4
Chin-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Wide Grip Rear Pull-Up
4
AMRAP
-
4
Wide Grip Pull-Up
4
AMRAP
-
5
Single Arm Floor Press
4
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
75%
85%
90%
2
Split Squat (Barbell)4 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)4 Sets
8 Reps
@7
4
Leg Curl4 Sets
12 Reps
@7
5
Hip Thrust (Barbell)3 Sets
8 Reps
@7
Day 2
1
Bench Press (Paused)1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
75%
85%
90%
2
Skull Crusher (Barbell)4 Sets
8 Reps
@7
3
High Pull4 Sets
8 Reps
@7
4
Incline Bench Press (Dumbbell)4 Sets
12 Reps
@7
5
Bent Over Row (Barbell)4 Sets
8 Reps
@7
Day 3
1
REST1 Set
-
-
Day 4
1
Deadlift (Barbell)1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
75%
85%
90%
2
Jump Squat4 Sets
8 Reps
@7
3
Leg Extension4 Sets
12 Reps
@7
4
Copenhagen Plank4 Sets
0.5 mins
-
5
Good Morning4 Sets
8 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
75%
85%
90%
2
Push Jerk3 Sets
8 Reps
@7
3
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
@7
4
Pull-Up (Weighted)4 Sets
AMRAP
-
5
Bench Press (Dumbbell)4 Sets
8 Reps
@7