Knuckle Sandwich DL

by Rex D.

3 athletes joined

5.0

(1 rating)

Program Description

1x squat 3x bench 2x deadlift

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Aug 23, 2024 06:41
Last Edited
Jun 18, 2025 12:53

Summary

Unleash your strength with the Knuckle Sandwich DL program, a comprehensive 4-week training plan designed for serious lifters. Comprising three intense sessions per week, this program focuses on building explosive power and muscular endurance through key compound movements like squats, deadlifts, and bench presses. Each workout is strategically crafted to challenge your limits, utilizing a mix of barbell and machine exercises to target multiple muscle groups effectively. Get ready to elevate your performance and achieve your fitness goals!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Deadlift (Barbell)

3 reps

75%

Romanian Deadlift (Barbell)

8 reps

RPE 8

Bench Press (Barbell)

8 reps

70%

Bench Press (Barbell)

AMRAP

70%

Seated Row (Cable)

8 reps

RPE 8

Bicep Curl (Cable)

12 reps

RPE 8

Day 1

Deadlift (Barbell)

3 reps

80%

Romanian Deadlift (Barbell)

8 reps

RPE 8

Bench Press (Barbell)

8 reps

75%

Bench Press (Barbell)

AMRAP

75%

Seated Row (Cable)

10 reps

RPE 8

Bicep Curl (Cable)

12 reps

RPE 8

Day 1

Deadlift (Barbell)

3 reps

85%

Romanian Deadlift (Barbell)

8 reps

RPE 8

Bench Press (Barbell)

8 reps

70%

Bench Press (Barbell)

AMRAP

70%

Seated Row (Cable)

12 reps

RPE 8

Bicep Curl (Cable)

12 reps

RPE 8

Day 1

Deadlift (Barbell)

3 reps

65%

Romanian Deadlift (Barbell)

8 reps

RPE 8

Bench Press (Barbell)

8 reps

75%

Bench Press (Barbell)

AMRAP

75%

Seated Row (Cable)

8 reps

RPE 8

Bicep Curl (Cable)

12 reps

RPE 8

Day 2

Squat (Barbell)

8 reps

6 reps

75%

Bench Press (Barbell)

6 reps

75%

Bench Press (Barbell)

AMRAP

75%

Leg Extension

12 reps

RPE 8

Back Extension

12 reps

RPE 8

Day 2

Squat (Barbell)

3 reps

1 reps

85%

Bench Press (Barbell)

6 reps

80%

Bench Press (Barbell)

AMRAP

80%

Leg Extension

12 reps

RPE 8

Back Extension

12 reps

RPE 8

Day 2

Squat (Barbell)

5 reps

3 reps

80%

Bench Press (Barbell)

6 reps

75%

Bench Press (Barbell)

AMRAP

75%

Leg Extension

12 reps

RPE 8

Back Extension

12 reps

RPE 8

Day 2

Squat (Barbell)

1 reps

100%

Bench Press (Barbell)

6 reps

80%

Bench Press (Barbell)

AMRAP

80%

Leg Extension

20 reps

RPE 8

Back Extension

20 reps

RPE 8

Day 3

Sumo Deadlift (Barbell)

6 reps

RPE 8

Bench Press (Barbell)

4 reps

80%

Bench Press (Barbell)

AMRAP

80%

Lat Pulldown

8 reps

RPE 8

Day 3

Sumo Deadlift (Barbell)

6 reps

RPE 8

Bench Press (Barbell)

4 reps

85%

Bench Press (Barbell)

AMRAP

85%

Lat Pulldown

8 reps

RPE 8

Day 3

Sumo Deadlift (Barbell)

6 reps

RPE 8

Bench Press (Barbell)

4 reps

80%

Bench Press (Barbell)

AMRAP

80%

Lat Pulldown

8 reps

RPE 8

Day 3

Deadlift (Barbell)

1 reps

100%

Bench Press (Barbell)

AMRAP

85%

Lat Pulldown

8 reps

RPE 8

Day 2

Squat (Barbell)

1 Set

3 Sets

8 Reps

6 Reps

75%

Bench Press (Barbell)

2 Sets

6 Reps

75%

Bench Press (Barbell)

1 Set

AMRAP

75%

Leg Extension

2 Sets

12 Reps

Back Extension

2 Sets

12 Reps

Day 3

Sumo Deadlift (Barbell)

3 Sets

6 Reps

Bench Press (Barbell)

2 Sets

4 Reps

80%

Bench Press (Barbell)

1 Set

AMRAP

80%

Lat Pulldown

3 Sets

8 Reps

Day 1

Deadlift (Barbell)

8 Sets

3 Reps

75%

Romanian Deadlift (Barbell)

3 Sets

8 Reps

Bench Press (Barbell)

2 Sets

8 Reps

70%

Bench Press (Barbell)

1 Set

AMRAP

70%

Seated Row (Cable)

4 Sets

8 Reps

Bicep Curl (Cable)

4 Sets

12 Reps