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new wave loading

by Toby T.
1 athletes joined

Program Description

Develop strength in the squat bench and deadlift

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 07, 2025 09:29
  • Last Edited
    Nov 08, 2025 10:10
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Hamstrings
14.1%
Triceps
14%
Glutes
12.9%
Front Delts
9.8%
Chest
7.4%
Abs
5.3%
Upper Back
4%
Lower Back
3.9%
Rear Delts
3.8%
Biceps
2.8%
Adductors
2.7%
Middle Delts
2.4%
Lats
2.1%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
6+ reps
-
3
Pendulum Squat
3
12-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
5
Lat Pulldown
3
12-15 reps
-
6A
Leg Extension
2
15-17 reps
-
6B
Hamstring Curl
2
15-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
70%
2
Squat (Low Bar)
1
6+ reps
70%
3
Pendulum Squat
3
12-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Lat Pulldown
3
12-15 reps
-
6A
Leg Extension
2
15-17 reps
-
6B
Hamstring Curl
2
15-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
75%
2
Squat (Low Bar)
1
6+ reps
75%
3
Pendulum Squat
3
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown
3
12-15 reps
-
6A
Leg Extension
2
15-17 reps
-
6B
Hamstring Curl
2
15-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
72%
2
Squat (Low Bar)
1
5+ reps
72%
3
Pendulum Squat
3
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
8-12 reps
-
6A
Leg Extension
2
12-14 reps
-
6B
Hamstring Curl
2
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
77%
2
Squat (Low Bar)
1
5+ reps
77%
3
Pendulum Squat
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
-
6A
Leg Extension
2
12-14 reps
-
6B
Hamstring Curl
2
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
81%
2
Squat (Low Bar)
1
5+ reps
81%
3
Pendulum Squat
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Lat Pulldown
3
12-14 reps
-
6A
Leg Extension
2
12-14 reps
-
6B
Hamstring Curl
2
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
84%
2
Squat (Low Bar)
1
AMRAP
84%
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
4
Lat Pulldown
3
6-8 reps
RPE 7
5
Leg Extension
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
89%
2
Squat (Low Bar)
1
AMRAP
89%
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Leg Extension
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3+ reps
94%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Leg Extension
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
2 reps
87%
2
Squat (Low Bar)
1
AMRAP
87%
3
Romanian Deadlift (Barbell)
4
4 reps
RPE 7
4
Lat Pulldown
3
4-6 reps
RPE 7
5
Leg Extension
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
92%
2
Squat (Low Bar)
1
AMRAP
92%
3
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
4
Lat Pulldown
3
4-6 reps
RPE 8
5
Leg Extension
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
97%
2
Romanian Deadlift (Barbell)
4
4 reps
RPE 9
3
Lat Pulldown
3
4-6 reps
RPE 9
4
Leg Extension
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
-
2
Bench Press (Barbell)
1
1 reps
-
3
Deadlift (Barbell)
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
6+ reps
65%
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
4
Chest Press (Machine)
3
12-15 reps
RPE 7
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Bench Press (Barbell)
1
6+ reps
70%
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
12-15 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
1
6+ reps
75%
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 9
4
Chest Press (Machine)
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72%
2
Bench Press (Barbell)
1
5+ reps
72%
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Press (Machine)
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77%
2
Bench Press (Barbell)
1
5+ reps
77%
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
81%
2
Bench Press (Barbell)
1
5+ reps
81%
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
84%
2
Bench Press (Barbell)
1
AMRAP
84%
3
Tempo Bench Press
3
5 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 7
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
89%
2
Bench Press (Barbell)
1
AMRAP
89%
3
Tempo Bench Press
3
5 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3+ reps
94%
2
Tempo Bench Press
3
5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
87%
2
Bench Press (Barbell)
1
AMRAP
87%
3
Tempo Bench Press
3
4 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
4 reps
RPE 7
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
92%
2
Bench Press (Barbell)
1
AMRAP
92%
3
Tempo Bench Press
3
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
4 reps
RPE 8
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
97%
2
Tempo Bench Press
3
4 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
4 reps
RPE 9
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
6+ reps
65%
3
Safety Bar Squat
3
12-15 reps
RPE 7
4
Lying Row
3
12-15 reps
RPE 7
5A
Hamstring Curl
2
12-15 reps
-
5B
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
1
6+ reps
70%
3
Safety Bar Squat
3
12-15 reps
RPE 8
4
Lying Row
3
12-15 reps
RPE 8
5A
Hamstring Curl
2
12-15 reps
-
5B
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
1
6+ reps
75%
3
Safety Bar Squat
3
12-15 reps
RPE 9
4
Lying Row
3
12-15 reps
RPE 9
5A
Leg Extension
2
12-15 reps
-
5B
Hamstring Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
72%
2
Deadlift (Barbell)
1
5+ reps
72%
3
Safety Bar Squat
3
8-12 reps
RPE 7
4
Lying Row
3
8-12 reps
RPE 7
5A
Leg Extension
2
8-12 reps
-
5B
Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
77%
2
Deadlift (Barbell)
1
5+ reps
77%
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Lying Row
3
8-12 reps
RPE 8
5A
Leg Extension
2
8-12 reps
-
5B
Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
81%
2
Deadlift (Barbell)
1
5+ reps
81%
3
Safety Bar Squat
3
8-12 reps
RPE 9
4
Lying Row
3
8-12 reps
RPE 9
5A
Leg Extension
2
8-12 reps
-
5B
Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
84%
2
Deadlift (Barbell)
1
AMRAP
84%
3
Safety Bar Squat
4
6 reps
RPE 7
4
Lying Row
3
6-8 reps
-
5
Hamstring Curl
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
89%
2
Deadlift (Barbell)
1
AMRAP
89%
3
Safety Bar Squat
4
6 reps
RPE 8
4
Lying Row
3
6-8 reps
-
5
Hamstring Curl
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3+ reps
94%
2
Safety Bar Squat
4
6 reps
RPE 9
3
Lying Row
3
6-8 reps
-
4
Hamstring Curl
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
87%
2
Deadlift (Barbell)
1
AMRAP
87%
3
Safety Bar Squat
4
4 reps
RPE 7
4
Lying Row
3
4-6 reps
-
5
Hamstring Curl
3
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
92%
2
Deadlift (Barbell)
1
AMRAP
92%
3
Safety Bar Squat
4
4 reps
RPE 8
4
Lying Row
3
4-6 reps
-
5
Hamstring Curl
3
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
97%
2
Safety Bar Squat
4
4 reps
RPE 9
3
Lying Row
3
4-6 reps
-
4
Hamstring Curl
3
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
3
6 reps
RPE 6
2
Shoulder Press BARBELL SEATED
1
6+ reps
RPE 6
3
Larsen Press (Barbell)
3
12 reps
RPE 7
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
3
6 reps
RPE 7
2
Shoulder Press BARBELL SEATED
1
6+ reps
RPE 7
3
Larsen Press (Barbell)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
3
6 reps
RPE 8
2
Shoulder Press BARBELL SEATED
1
6+ reps
RPE 8
3
Larsen Press (Barbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
4
5 reps
RPE 6
2
Shoulder Press BARBELL SEATED
1
5+ reps
RPE 6
3
Larsen Press (Barbell)
3
8 reps
RPE 7
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
4
5 reps
RPE 7
2
Shoulder Press BARBELL SEATED
1
5+ reps
RPE 7
3
Larsen Press (Barbell)
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
4
5 reps
RPE 8
2
Shoulder Press BARBELL SEATED
1
5+ reps
RPE 8
3
Larsen Press (Barbell)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
3
3 reps
RPE 7
2
Shoulder Press BARBELL SEATED
1
AMRAP
RPE 7
3
Bench Press (Paused)
4
5 reps
RPE 7
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
2
3 reps
RPE 8
2
Shoulder Press BARBELL SEATED
1
AMRAP
RPE 8
3
Bench Press (Paused)
4
5 reps
RPE 8
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
1
3+ reps
RPE 9
2
Bench Press (Paused)
4
5 reps
RPE 9
3
Tricep Extension (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
4
2 reps
RPE 7
2
Shoulder Press BARBELL SEATED
1
AMRAP
RPE 7
3
Bench Press (Paused)
4
3 reps
RPE 7
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
2
2 reps
RPE 8
2
Shoulder Press BARBELL SEATED
1
AMRAP
RPE 8
3
Bench Press (Paused)
4
3 reps
RPE 8
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
1
2 reps
RPE 9
2
Bench Press (Paused)
4
3 reps
RPE 9
3
Tricep Extension (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Week 1
1 / 13 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
65%
65%
2
Squat (Low Bar)
1 Set
6+ Reps
-
3
Pendulum Squat
3 Sets
12-15 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12-15 Reps
-
6A
Leg Extension
2 Sets
15-17 Reps
-
6B
Hamstring Curl
2 Sets
15-17 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
65%
65%
2
Bench Press (Barbell)
1 Set
6+ Reps
65%
3
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
4
Chest Press (Machine)
3 Sets
12-15 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
65%
65%
2
Deadlift (Barbell)
1 Set
6+ Reps
65%
3
Safety Bar Squat
3 Sets
12-15 Reps
@7
4
Lying Row
3 Sets
12-15 Reps
@7
5A
Hamstring Curl
2 Sets
12-15 Reps
-
5B
Leg Extension
2 Sets
12-15 Reps
-
Day 4
1
Shoulder Press BARBELL SEATED
3 Sets
6 Reps
@6
2
Shoulder Press BARBELL SEATED
1 Set
6+ Reps
@6
3
Larsen Press (Barbell)
3 Sets
12 Reps
@7
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-