logo
BoostcampPNG

Deadlift and squat program

by Daniel H.
1 athletes joined

Program Description

**Deadlift and Squat Program** Embark on a transformative 12-week journey designed to elevate your strength and technique in deadlifts and squats. This program consists of 48 training days, strategically structured to enhance your performance through a mix of high-rep and low-rep workouts. Expect to engage your back, legs, and core with targeted exercises, including barbell deadlifts, high bar squats, and accessory movements that will build muscle and increase your lifting capacity. Get ready to smash your goals and redefine your limits!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2025 03:52
  • Last Edited
    Sep 04, 2025 10:37

Summary

Elevate your strength with this comprehensive 12-week Deadlift and Squat program, designed for serious lifters ready to push their limits. Committing to four days a week, you'll focus on key compound movements like the deadlift and various squat variations, targeting your legs, back, and core for maximum muscle engagement. Each session is structured to progressively challenge you, ensuring steady gains in strength and technique. Equip yourself with a full gym setup and get ready to transform your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Hamstrings
11.7%
Glutes
10.7%
Triceps
10.7%
Lats
10%
Upper Back
9.3%
Biceps
7.8%
Abs
7.5%
Front Delts
5%
Middle Delts
5%
Lower Back
4.3%
Chest
3.6%
Adductors
1.4%
Forearms
0.7%
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
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
Deadlift (Barbell)
2
1-3 reps
RPE 7
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 7
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 7
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 7
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 7
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 7
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 8.5
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1-3 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1-3 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1-3 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1-3 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1-3 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1-3 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 7
2
Incline Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 9.5
4
Underhand Lat Pulldown
2
5-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1-3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1-3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1-3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1-3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1-3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1-3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Belt Squat
2
5-10 reps
RPE 10
4
Ab Wheel
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
3
Chin-Up (Weighted)
2
4-10 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
1-3 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@8.5
3
Lying Leg Curl
1 Set
8-12 Reps
@10
4
Ab Wheel
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
1 Set
8-10 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8.5
3
Belt Squat
2 Sets
5-10 Reps
@10
4
Ab Wheel
1 Set
AMRAP
@10
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1-3 Reps
@7
2
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@9.5
4
Underhand Lat Pulldown
2 Sets
5-10 Reps
@9.5
Day 4
1
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9.5
2
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9.5
3
Chin-Up (Weighted)
2 Sets
4-10 Reps
@8.5
4
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@10