Program Description
**ROAD TO GOLD** is a comprehensive 12-week strength training program designed to elevate your lifting game. With workouts scheduled 5 days a week, you'll focus on foundational lifts like squats, deadlifts, and bench presses, progressively increasing intensity to maximize gains. Each session is structured to target major muscle groups, ensuring balanced development and improved performance. Whether you're aiming for personal bests or refining your technique, this program provides the roadmap to achieve your fitness goals. Get ready to push your limits and unlock your potential!
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedAug 02, 2025 11:00
- Last EditedOct 04, 2025 10:08
Muscle Engagement
Front
Back
MuscleSet
Chest
18%
Glutes
17.7%
Quadriceps
16.2%
Hamstrings
12.2%
Triceps
11.4%
Front Delts
7.8%
Lower Back
7.4%
Abs
5.5%
Adductors
3.8%
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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 (Low Bar)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Larsen Press (Barbell)
3
6 reps
66%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
78%
3
Larsen Press (Barbell)
3
7 reps
66%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
78%
3
Larsen Press (Barbell)
3
8 reps
66%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
80%
3
Larsen Press (Barbell)
3
6 reps
69%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
81%
3
Larsen Press (Barbell)
3
7 reps
69%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
81%
3
Larsen Press (Barbell)
3
8 reps
69%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
84%
3
Larsen Press (Barbell)
3
6 reps
74%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Barbell)
3
2 reps
84%
3
Larsen Press (Barbell)
3
7 reps
72%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
84%
3
Larsen Press (Barbell)
4
8 reps
72%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
2 reps
86%
3
Larsen Press (Barbell)
4
6 reps
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
2 reps
88%
3
Larsen Press (Barbell)
3
6 reps
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
78%
3
Stiff Leg Deadlift
2
6 reps
RPE 6
4
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
5
Back Extension
2
10 reps
RPE 7.5
6
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
78%
3
Stiff Leg Deadlift
2
7 reps
RPE 7
4
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
5
Back Extension
2
10 reps
RPE 7.5
6
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
78%
3
Stiff Leg Deadlift
2
8 reps
RPE 6
4
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
5
Back Extension
2
10 reps
RPE 7.5
6
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
81%
3
Stiff Leg Deadlift
2
6 reps
RPE 6
4
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
5
Back Extension
2
10 reps
RPE 7.5
6
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
81%
3
Stiff Leg Deadlift
2
7 reps
RPE 6
4
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
5
Back Extension
2
10 reps
RPE 7.5
6
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
81%
3
Stiff Leg Deadlift
2
8 reps
RPE 6
4
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
5
Back Extension
2
10 reps
RPE 7.5
6
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
84%
3
Stiff Leg Deadlift
2
6 reps
RPE 6
4
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
5
Back Extension
2
10 reps
RPE 7.5
6
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
84%
3
Stiff Leg Deadlift
2
6 reps
RPE 6
4
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
5
Back Extension
2
10 reps
RPE 7.5
6
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
84%
3
Stiff Leg Deadlift
2
8 reps
RPE 6
4
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
5
Back Extension
2
10 reps
RPE 7.5
6
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
86%
3
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
4
Back Extension
2
10 reps
RPE 7.5
5
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
88%
3
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
4
Back Extension
2
10 reps
RPE 7.5
5
Single Leg Hip Thrust
2
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Bench Press (Close Grip)
2
4 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Bench Press (Close Grip)
2
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Bench Press (Close Grip)
2
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Bench Press (Close Grip)
2
4 reps
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
81%
3
Bench Press (Close Grip)
2
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
81%
3
Bench Press (Close Grip)
2
6 reps
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Bench Press (Close Grip)
2
4 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
84%
3
Bench Press (Close Grip)
2
5 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Bench Press (Close Grip)
2
6 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
86%
3
Bench Press (Close Grip)
2
4 reps
79%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
88%
3
Bench Press (Close Grip)
2
4 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
73%
2
Squat (Paused)
2
2 reps
74%
3
Bench Press (Barbell)
3
4 reps
73%
4
Long Pause Bench Press
2
2 reps
74%
5
Deadlift (Barbell)
2
4 reps
70%
6
Deadlift (Paused)
2
2 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Squat (Paused)
2
3 reps
74%
3
Bench Press (Barbell)
3
5 reps
73%
4
Long Pause Bench Press
2
3 reps
74%
5
Deadlift (Barbell)
2
5 reps
70%
6
Deadlift (Paused)
2
3 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
73%
2
Squat (Paused)
2
4 reps
74%
3
Bench Press (Barbell)
3
6 reps
73%
4
Long Pause Bench Press
2
4 reps
74%
5
Deadlift (Barbell)
2
6 reps
70%
6
Deadlift (Paused)
2
4 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
76%
2
Squat (Paused)
2
2 reps
76%
3
Bench Press (Barbell)
3
4 reps
76%
4
Long Pause Bench Press
2
2 reps
77%
5
Deadlift (Barbell)
2
4 reps
73%
6
Deadlift (Paused)
2
2 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Squat (Paused)
2
2 reps
77%
3
Bench Press (Barbell)
3
5 reps
77%
4
Long Pause Bench Press
2
3 reps
77%
5
Deadlift (Barbell)
2
5 reps
73%
6
Deadlift (Paused)
2
3 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
76%
2
Squat (Paused)
2
4 reps
77%
3
Bench Press (Barbell)
3
6 reps
76%
4
Long Pause Bench Press
2
2 reps
77%
5
Deadlift (Barbell)
2
6 reps
73%
6
Deadlift (Paused)
2
4 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
79%
2
Squat (Paused)
2
2 reps
80%
3
Bench Press (Barbell)
3
4 reps
79%
4
Long Pause Bench Press
2
2 reps
80%
5
Deadlift (Barbell)
2
4 reps
76%
6
Deadlift (Paused)
2
2 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
79%
2
Squat (Paused)
2
3 reps
80%
3
Bench Press (Barbell)
3
5 reps
79%
4
Long Pause Bench Press
2
3 reps
80%
5
Deadlift (Barbell)
2
5 reps
76%
6
Deadlift (Paused)
2
2 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
79%
2
Squat (Paused)
2
4 reps
80%
3
Bench Press (Barbell)
3
6 reps
79%
4
Long Pause Bench Press
2
4 reps
80%
5
Deadlift (Barbell)
3
6 reps
79%
6
Deadlift (Paused)
2
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
81%
2
Squat (Paused)
2
2 reps
82%
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Bench Press (Barbell)
3
4 reps
81%
5
Long Pause Bench Press
2
2 reps
82%
6
Deadlift (Barbell)
1
1 reps
RPE 6
7
Deadlift (Barbell)
2
4 reps
78%
8
Deadlift (Paused)
1
2 reps
82%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Paused)
2
2 reps
84%
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Long Pause Bench Press
2
2 reps
84%
5
Deadlift (Barbell)
1
1 reps
RPE 6
6
Deadlift (Paused)
2
2 reps
84%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)1 Set
1 Reps
@6
2
Squat (Barbell)3 Sets
2 Reps
78%
3
Larsen Press (Barbell)3 Sets
6 Reps
66%
Day 2
1
Deadlift (Barbell)1 Set
1 Reps
@6
2
Deadlift (Barbell)3 Sets
2 Reps
78%
3
Stiff Leg Deadlift2 Sets
6 Reps
@6
4
Tempo Bench Press1 Set
2 Sets
1 Reps
2 Reps
@6
-
5
Back Extension2 Sets
10 Reps
@7.5
6
Single Leg Hip Thrust2 Sets
8 Reps
@7.5
Day 3
1
Bench Press (Barbell)1 Set
1 Reps
@6
2
Bench Press (Barbell)3 Sets
2 Reps
78%
3
Bench Press (Close Grip)2 Sets
4 Reps
70%
Day 4
1
Squat (Barbell)3 Sets
4 Reps
73%
2
Squat (Paused)2 Sets
2 Reps
74%
3
Bench Press (Barbell)3 Sets
4 Reps
73%
4
Long Pause Bench Press2 Sets
2 Reps
74%
5
Deadlift (Barbell)2 Sets
4 Reps
70%
6
Deadlift (Paused)2 Sets
2 Reps
74%