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Savagerr 4/2 advanced

by Savagerr
4 athletes joined
5.0
(1 rating)

Program Description

this program is designed for powerlifting without squat due to injury

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 24, 2024 04:37
  • Last Edited
    Jun 18, 2025 12:06

Summary

Unleash your inner beast with the Savagerr 4/2 Advanced program, designed for seasoned lifters ready to elevate their strength and physique over 8 intense weeks. This 5-day-a-week regimen focuses on heavy compound lifts, including variations of deadlifts and bench presses, while incorporating accessory movements to target the entire body. With a blend of high intensity and strategic volume, you'll build muscle, enhance your power, and sculpt a formidable physique. Get ready to push your limits and redefine what you thought was possible!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.6%
Chest
10.6%
Triceps
10.4%
Glutes
10.2%
Front Delts
8.5%
Lower Back
8.1%
Upper Back
7.5%
Middle Delts
5.8%
Quadriceps
5.7%
Lats
5.6%
Biceps
5.2%
Calves
4.3%
Abs
3%
Rear Delts
2.7%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
85%
2
Deadlift (Barbell)
1
5 reps
70%
3
Deficit Deadlift (Barbell)
1
4 reps
65%
4
Romanian Deadlift (Barbell)
1
8 reps
50%
5
Calf Raise (Leg Press)
1
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
1
12 reps
RPE 7
7
Standing Calf Raise
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
87.5%
2
Deadlift (Barbell)
1
4 reps
75%
3
Deficit Deadlift (Barbell)
1
4 reps
65%
4
Romanian Deadlift (Barbell)
1
8 reps
50%
5
Calf Raise (Leg Press)
1
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
1
12 reps
RPE 7
7
Standing Calf Raise
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
1
3 reps
80%
3
Deficit Deadlift (Barbell)
1
4 reps
65%
4
Romanian Deadlift (Barbell)
1
8 reps
50%
5
Calf Raise (Leg Press)
1
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
1
12 reps
RPE 7
7
Standing Calf Raise
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Deadlift (Barbell)
1
3 reps
85%
3
Deficit Deadlift (Barbell)
1
4 reps
65%
4
Romanian Deadlift (Barbell)
1
6 reps
50%
5
Calf Raise (Leg Press)
1
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
1
12 reps
RPE 7
7
Standing Calf Raise
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
1
4 reps
75%
3
Deficit Deadlift (Barbell)
1
4 reps
70%
4
Romanian Deadlift (Barbell)
1
6 reps
55%
5
Calf Raise (Leg Press)
1
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
1
12 reps
RPE 7
7
Standing Calf Raise
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
60%
2
Deadlift (Barbell)
1
5 reps
50%
3
Deficit Deadlift (Barbell)
1
4 reps
50%
4
Romanian Deadlift (Barbell)
1
8 reps
45%
5
Calf Raise (Leg Press)
1
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
1
12 reps
RPE 7
7
Standing Calf Raise
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
1
3 reps
85%
3
Deficit Deadlift (Barbell)
1
4 reps
70%
4
Romanian Deadlift (Barbell)
1
6 reps
55%
5
Calf Raise (Leg Press)
1
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
1
12 reps
RPE 7
7
Standing Calf Raise
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
1
3 reps
70%
3
Deficit Deadlift (Barbell)
1
3 reps
65%
4
Romanian Deadlift (Barbell)
1
6 reps
50%
5
Calf Raise (Leg Press)
1
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
1
12 reps
RPE 7
7
Standing Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
85%
2
Bench Press (Paused)
1
5 reps
70%
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8
4
Barbell Row
1
8 reps
RPE 8
5
Chin-Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
87.5%
2
Bench Press (Paused)
1
5 reps
70%
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8
4
Barbell Row
1
8 reps
RPE 8
5
Chin-Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Larsen Press (Barbell)
1
5 reps
70%
3
Barbell Row
1
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8
5
Chin-Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92.5%
2
Larsen Press (Barbell)
1
5 reps
70%
3
Barbell Row
1
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8
5
Chin-Up (Weighted)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Paused)
1
6 reps
75%
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8
4
Barbell Row
1
8 reps
RPE 8
5
Chin-Up (Weighted)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
60%
2
Bench Press (Paused)
1
6 reps
50%
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8
4
Barbell Row
1
8 reps
RPE 8
5
Chin-Up (Weighted)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Larsen Press (Barbell)
1
6 reps
75%
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8
4
Barbell Row
1
8 reps
RPE 8
5
Chin-Up (Weighted)
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Paused)
1
3 reps
70%
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8
4
Barbell Row
1
6 reps
RPE 8
5
Chin-Up (Weighted)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3 reps
70%
2
Single Leg Hip Thrust
1
10 reps
RPE 7
3
Seated Hamstring Curl
1
10 reps
RPE 7
4
Good Morning
1
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3 reps
70%
2
Single Leg Hip Thrust
1
10 reps
RPE 7
3
Seated Hamstring Curl
1
10 reps
RPE 7
4
Good Morning
1
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Deadlift
1
3 reps
70%
2
Single Leg Hip Thrust
1
10 reps
RPE 7
3
Seated Hamstring Curl
1
10 reps
RPE 7
4
Good Morning
1
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Deadlift
1
3 reps
70%
2
Single Leg Hip Thrust
1
10 reps
RPE 7
3
Seated Hamstring Curl
1
10 reps
RPE 7
4
Good Morning
1
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3 reps
75%
2
Single Leg Hip Thrust
1
10 reps
RPE 7
3
Seated Hamstring Curl
1
10 reps
RPE 7
4
Good Morning
1
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3 reps
50%
2
Single Leg Hip Thrust
1
10 reps
RPE 7
3
Seated Hamstring Curl
1
10 reps
RPE 7
4
Good Morning
1
10 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Deadlift
1
2 reps
70%
2
Single Leg Hip Thrust
1
10 reps
RPE 7
3
Seated Hamstring Curl
1
10 reps
RPE 7
4
Good Morning
1
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3 reps
70%
2
Single Leg Hip Thrust
1
10 reps
RPE 7
3
Seated Hamstring Curl
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
70%
2
Lateral Raise (Cable)
1
15 reps
RPE 7
3
Overhead Press (Dumbbell)
1
8-10 reps
RPE 8
4
Dip (Bodyweight)
1
10 reps
RPE 8
5
Tricep Pushdown (Cable)
1
6-10 reps
RPE 8
6
Bicep Curl (Barbell)
1
12 reps
RPE 7
7
Bicep Curl (Barbell)
1
8-10 reps
RPE 8
8
Hammer Curl
1
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
70%
2
Lateral Raise (Cable)
1
15 reps
RPE 7
3
Overhead Press (Dumbbell)
1
8-10 reps
RPE 8
4
Dip (Bodyweight)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 7
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
1
8-10 reps
RPE 8
8
Hammer Curl
1
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
70%
2
Lateral Raise (Cable)
1
15 reps
RPE 7
3
Overhead Press (Dumbbell)
1
8-10 reps
RPE 8
4
Dip (Bodyweight)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 7
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
1
8-10 reps
RPE 8
8
Hammer Curl
1
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
70%
2
Lateral Raise (Cable)
1
15 reps
RPE 7
3
Overhead Press (Dumbbell)
1
8-10 reps
RPE 8
4
Dip (Bodyweight)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 7
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
1
8-10 reps
RPE 8
8
Hammer Curl
1
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
75%
2
Lateral Raise (Cable)
1
15 reps
RPE 7
3
Overhead Press (Dumbbell)
1
8-10 reps
RPE 8
4
Dip (Bodyweight)
1
8 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 7
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
1
8-10 reps
RPE 8
8
Hammer Curl
1
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
50%
2
Lateral Raise (Cable)
1
15 reps
RPE 7
3
Overhead Press (Dumbbell)
1
8-10 reps
RPE 8
4
Dip (Bodyweight)
1
8 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 7
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
1
8-10 reps
RPE 8
8
Hammer Curl
1
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
75%
2
Lateral Raise (Cable)
1
15 reps
RPE 7
3
Overhead Press (Dumbbell)
1
8-10 reps
RPE 8
4
Dip (Bodyweight)
1
8 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 7
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
1
8-10 reps
RPE 8
8
Hammer Curl
1
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 7
2
Overhead Press (Dumbbell)
1
8-10 reps
RPE 8
3
Dip (Bodyweight)
1
10 reps
RPE 8
4
Bicep Curl (Barbell)
1
12 reps
RPE 7
5
Tricep Pushdown (Cable)
1
6-10 reps
RPE 8
6
Bicep Curl (Barbell)
1
8-10 reps
RPE 8
7
Hammer Curl
1
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
70%
2
Speed Deadlift
1
3 reps
70%
3
Pull-Up (Weighted)
1
8 reps
-
4A
Face Pull
1
12 reps
RPE 10
5A
Lateral Raise (Cable)
1
12 reps
RPE 10
6A
Forearm Shit
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
70%
2
Speed Deadlift
1
3 reps
70%
3
Pull-Up (Weighted)
1
8 reps
-
4A
Face Pull
1
12 reps
RPE 10
5A
Lateral Raise (Cable)
1
12 reps
RPE 10
6A
Forearm Shit
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
70%
2
Deadlift (Paused)
1
3 reps
70%
3
Pull-Up (Weighted)
1
8 reps
-
4A
Lateral Raise (Cable)
1
12 reps
RPE 10
5A
Face Pull
1
12 reps
RPE 10
6A
Forearm Shit
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
70%
2
Deadlift (Paused)
1
3 reps
70%
3
Pull-Up (Weighted)
1
8 reps
-
4A
Lateral Raise (Cable)
1
12 reps
RPE 10
5A
Face Pull
1
12 reps
RPE 10
6A
Forearm Shit
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
75%
2
Speed Deadlift
1
3 reps
75%
3
Pull-Up (Weighted)
1
8 reps
-
4A
Face Pull
1
12 reps
RPE 10
5A
Lateral Raise (Cable)
1
12 reps
RPE 10
6A
Forearm Shit
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
50%
2
Speed Deadlift
1
3 reps
50%
3
Pull-Up (Weighted)
1
8 reps
-
4A
Face Pull
1
12 reps
RPE 10
5A
Lateral Raise (Cable)
1
12 reps
RPE 10
6A
Forearm Shit
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
75%
2
Deadlift (Paused)
1
3 reps
70%
3
Pull-Up (Weighted)
1
8 reps
-
4A
Face Pull
1
12 reps
RPE 10
5A
Lateral Raise (Cable)
1
12 reps
RPE 10
6A
Forearm Shit
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
70%
2
Speed Deadlift
1
3 reps
65%
3
Pull-Up (Weighted)
1
8 reps
-
4A
Face Pull
1
12 reps
RPE 10
5A
Lateral Raise (Cable)
1
12 reps
RPE 10
6A
Forearm Shit
1
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
85%
2
Deadlift (Barbell)
4 Sets
5 Reps
70%
3
Deficit Deadlift (Barbell)
4 Sets
4 Reps
65%
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
50%
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@10
6
Glute Bridge (Bodyweight)
4 Sets
12 Reps
@7
7
Standing Calf Raise
4 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
85%
2
Bench Press (Paused)
4 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Barbell Row
4 Sets
8 Reps
@8
5
Chin-Up (Weighted)
4 Sets
-
Day 3
1
Tempo Deadlift
3 Sets
3 Reps
70%
2
Single Leg Hip Thrust
4 Sets
10 Reps
@7
3
Seated Hamstring Curl
4 Sets
10 Reps
@7
4
Good Morning
3 Sets
10 Reps
50%
Day 4
1
Bench Press (Close Grip)
4 Sets
6-8 Reps
70%
2
Lateral Raise (Cable)
4 Sets
15 Reps
@7
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Dip (Bodyweight)
4 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
12 Reps
@7
7
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
8
Hammer Curl
4 Sets
10-12 Reps
@8
Day 5
1
Bench Press (Paused)
5 Sets
6 Reps
70%
2
Speed Deadlift
3 Sets
3 Reps
70%
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4A
Face Pull
4 Sets
12 Reps
@10
5A
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6A
Forearm Shit
4 Sets
15 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
SavagerrAge 22, Non-binary
8 months ago
5 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Great grape