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Daily squat/bench press

by Casey S.

Program Description

**Daily Squat/Bench Press Program** Embark on a transformative 12-week journey designed to enhance your strength and technique in the squat and bench press. This program features 84 training sessions, strategically structured to progressively challenge your muscles and improve your performance. Each week includes focused workouts that emphasize form, intensity, and volume, ensuring you build a solid foundation while pushing your limits. Get ready to elevate your lifting game and achieve your fitness goals with confidence!

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 29, 2025 07:52
  • Last Edited
    Dec 29, 2025 09:03
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
14.3%
Hamstrings
14.3%
Chest
14.3%
Triceps
14.3%
Front Delts
14.3%
Adductors
7.1%
Abs
7.1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
70%
63%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
70%
63%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
72.5%
65.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
72.5%
65.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
75%
68%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
75%
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
72.5%
65.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
72.5%
65.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
75%
68%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
75%
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
80%
73%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
80%
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
75%
68%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
75%
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
80%
73%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
80%
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
82.5%
75.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
82.5%
75.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
75%
68%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
75%
68%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
77.5%
70.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
77.5%
70.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
80%
73%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
80%
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
77.5%
70.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
77.5%
70.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
80%
73%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
80%
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
85%
78%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
85%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
80%
73%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
80%
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
85%
78%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
85%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
87.5%
80.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
87.5%
80.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
80%
73%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
80%
73%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
82.5%
75.5%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
82.5%
75.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
85%
78%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
85%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
87.5%
80.5%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
87.5%
80.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
82.5%
75.5%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
82.5%
75.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
85%
78%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
85%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
87.5%
80.5%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
87.5%
80.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
90%
83%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
90%
83%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
85%
78%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
85%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
87.5%
80.5%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
87.5%
80.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
90%
83%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
90%
83%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
92.5%
85.5%
2
Bench Press (Barbell)
1
2
4 reps
4 reps
92.5%
85.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
70%
63%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
70%
63%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
72.5%
65.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
72.5%
65.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
75%
68%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
75%
68%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
72.5%
65.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
72.5%
65.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
75%
68%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
75%
68%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
80%
73%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
80%
73%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
75%
68%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
75%
68%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
77.5%
70.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
80%
73%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
80%
73%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
82.5%
75.5%
2
Bench Press (Barbell)
1
2
6 reps
6 reps
82.5%
75.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
75%
68%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
75%
68%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
77.5%
70.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
77.5%
70.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
80%
73%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
80%
73%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
77.5%
70.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
77.5%
70.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
80%
73%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
80%
73%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
85%
78%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
85%
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
80%
73%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
80%
73%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
82.5%
75.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
85%
78%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
85%
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
87.5%
80.5%
2
Bench Press (Barbell)
1
2
5 reps
5 reps
87.5%
80.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
85%
78%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
85%
78%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
87.5%
80.5%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
87.5%
80.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
90%
83%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
83%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
92.5%
85.5%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
92.5%
85.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
87.5%
80.5%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
87.5%
80.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
90%
83%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
83%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
92.5%
85.5%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
92.5%
85.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
95%
88%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
95%
88%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
90%
83%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
83%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
92.5%
85.5%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
92.5%
85.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
95%
88%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
95%
88%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
97.5%
90.5%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
97.5%
90.5%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
3
6 reps
65%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
67.5%
2
Bench Press (Barbell)
3
6 reps
67.5%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
3
6 reps
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
72.5%
2
Bench Press (Barbell)
3
6 reps
72.5%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
67.5%
2
Bench Press (Barbell)
3
6 reps
67.5%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
3
6 reps
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
72.5%
2
Bench Press (Barbell)
3
6 reps
72.5%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Bench Press (Barbell)
3
6 reps
75%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
3
6 reps
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
72.5%
2
Bench Press (Barbell)
3
6 reps
72.5%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Bench Press (Barbell)
3
6 reps
75%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
1
AMRAP
85%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
70%
63%
2
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
70%
63%
Day 2
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
75%
68%
2
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
75%
68%
Day 3
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
80%
73%
2
Bench Press (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
80%
73%
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
70%
63%
2
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
70%
63%
Day 5
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
75%
68%
2
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
75%
68%
Day 6
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
85%
78%
2
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
85%
78%
Day 7
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Bench Press (Barbell)
3 Sets
6 Reps
65%