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Singles & Backdowns - Phase 1

by Ryan deBrigard
3 athletes joined

Program Description

Build strength through heavy singles with wave-progressed RPE + backdown and variations of the main lifts for volume, skill practice, and weak points.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 10, 2024 04:26
  • Last Edited
    Jul 13, 2025 09:12

Summary

Embark on an 8-week journey with the "Singles & Backdowns - Phase 1" program, designed for those looking to build strength and muscle through a focused, four-day-a-week regimen. This program emphasizes key compound lifts like the bench press and squat, complemented by accessory movements to enhance your overall performance. Each session is structured to challenge you with varying intensities and rep ranges, ensuring progressive overload and optimal gains. Get ready to push your limits and see real results as you refine your technique and build a solid foundation for your lifting journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
1
1 reps
RPE 5
2
Bench Press (Barbell)
3
4 reps
RPE 5
3
Squat (Barbell)
1
1 reps
RPE 5
4
Squat (Paused)
5
1 reps
RPE 5
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
RPE 7-8
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Paused)
5
1 reps
RPE 7-8
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7-8
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Paused)
5
1 reps
RPE 7-8
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 6-7
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Paused)
5
1 reps
RPE 6-7
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
RPE 5
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Paused)
5
1 reps
RPE 5
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7-8
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Paused)
5
1 reps
RPE 7-8
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 5-6
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Paused)
5
1 reps
RPE 5-6
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
3
4 reps
RPE 5-6
3
Squat (Barbell)
1
1 reps
RPE 9
4
Squat (Paused)
5
1 reps
RPE 5-6
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7
3
French Press
3
6-12 reps
RPE 7
4
Inverse Zottman Curl
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7
3
French Press
3
6-12 reps
RPE 7
4
Inverse Zottman Curl
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 4
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 4
3
Flexion Row
3
8-12 reps
RPE 5
4
Drag Curl
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 5
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 4
3
Flexion Row
3
8-12 reps
RPE 5
4
Drag Curl
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5
2
High Bar Squat (Barbell)
3
5 reps
RPE 5
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6-8
2
High Bar Squat (Barbell)
3
5 reps
RPE 6-8
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6-8
2
High Bar Squat (Barbell)
3
5 reps
RPE 6-8
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6-8
2
High Bar Squat (Barbell)
3
5 reps
RPE 6-8
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6
2
High Bar Squat (Barbell)
3
5 reps
RPE 6
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5-7
2
High Bar Squat (Barbell)
3
5 reps
RPE 5-7
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5-7
2
High Bar Squat (Barbell)
3
5 reps
RPE 5-7
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5-7
2
High Bar Squat (Barbell)
3
5 reps
RPE 5-7
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@5
2
Bench Press (Barbell)
3 Sets
4 Reps
@5
3
Squat (Barbell)
1 Set
1 Reps
@5
4
Squat (Paused)
5 Sets
1 Reps
@5
5
I, Y, T (IYT) Raise
3 Sets
8-12 Reps
@7
6
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@5
2
Pull-Up (Weighted)
3 Sets
3-10 Reps
@7
3
French Press
3 Sets
6-12 Reps
@7
4
Inverse Zottman Curl
3 Sets
10-15 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@4
2
Deficit Deadlift (Barbell)
4 Sets
3 Reps
@4
3
Flexion Row
3 Sets
8-12 Reps
@5
4
Drag Curl
3 Sets
6-12 Reps
@7
Day 4
1
Bench Press (Board)
5 Sets
3 Reps
@5
2
High Bar Squat (Barbell)
3 Sets
5 Reps
@5
3
Pullover (Dumbbell)
3 Sets
6-12 Reps
@7
4
Reverse Crunch (Weighted)
3 Sets
8-12 Reps
@7