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Power strength Road to 200+ squat

by Jestemslon
1 athletes joined

Program Description

**Power Strength Road to 200+ Squat** is an intensive 8-week program designed to elevate your squat game and build overall strength. Comprising 32 workouts, this program focuses on powerlifting and powerbuilding, ensuring you develop both size and strength effectively. Each session is crafted to challenge your limits, featuring essential exercises like barbell squats, deadlifts, and bench presses, all tailored for intermediate lifters. Equip yourself with a full gym and get ready to achieve new personal records!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 24, 2026 01:08
  • Last Edited
    Feb 24, 2026 01:51
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Glutes
11.7%
Quadriceps
11.2%
Triceps
11.2%
Front Delts
8.8%
Upper Back
8.8%
Chest
6.7%
Lats
6.7%
Abs
6.5%
Biceps
5.2%
Middle Delts
3.4%
Adductors
2.7%
Lower Back
1.6%
Abductors
0.9%
Stretching
0.9%
Forearms
0.9%
Rear Delts
0.7%
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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
Squat (Barbell)
5
4 reps
79%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3
Leg Press
4
8-12 reps
RPE 7.5
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
2
10 reps
RPE 8.5
6
Dead Bug
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
81%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3
Leg Press
4
8-12 reps
RPE 7.5
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
2
10 reps
RPE 8.5
6
Dead Bug
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
79%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3
Leg Press
4
8-12 reps
RPE 7.5
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
2
10 reps
RPE 8.5
6
Dead Bug
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
79%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3
Leg Press
4
8-12 reps
RPE 7.5
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
2
10 reps
RPE 8.5
6
Dead Bug
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
79%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3
Leg Press
4
8-12 reps
RPE 7.5
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
2
10 reps
RPE 8.5
6
Dead Bug
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
79%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3
Leg Press
4
8-12 reps
RPE 7.5
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
2
10 reps
RPE 8.5
6
Dead Bug
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
79%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3
Leg Press
4
8-12 reps
RPE 7.5
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
2
10 reps
RPE 8.5
6
Dead Bug
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
79%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3
Leg Press
4
8-12 reps
RPE 7.5
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
2
10 reps
RPE 8.5
6
Dead Bug
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
79%
2
Military Press (Barbell)
3
5-6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Lat Pulldown
4
6-10 reps
RPE 8
5
Bench Press (Close Grip)
3
6-8 reps
RPE 8
6
Spider Curl Dumbbel
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Military Press (Barbell)
3
5-6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Lat Pulldown
4
6-10 reps
RPE 8
5
Bench Press (Close Grip)
3
6-8 reps
RPE 8
6
Spider Curl Dumbbel
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
79%
2
Military Press (Barbell)
3
5-6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Lat Pulldown
4
6-10 reps
RPE 8
5
Bench Press (Close Grip)
3
6-8 reps
RPE 8
6
Spider Curl Dumbbel
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
79%
2
Military Press (Barbell)
3
5-6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Lat Pulldown
4
6-10 reps
RPE 8
5
Bench Press (Close Grip)
3
6-8 reps
RPE 8
6
Spider Curl Dumbbel
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
79%
2
Military Press (Barbell)
3
5-6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Lat Pulldown
4
6-10 reps
RPE 8
5
Bench Press (Close Grip)
3
6-8 reps
RPE 8
6
Spider Curl Dumbbel
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
79%
2
Military Press (Barbell)
3
5-6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Lat Pulldown
4
6-10 reps
RPE 8
5
Bench Press (Close Grip)
3
6-8 reps
RPE 8
6
Spider Curl Dumbbel
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
79%
2
Military Press (Barbell)
3
5-6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Lat Pulldown
4
6-10 reps
RPE 8
5
Bench Press (Close Grip)
3
6-8 reps
RPE 8
6
Spider Curl Dumbbel
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
79%
2
Military Press (Barbell)
3
5-6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Lat Pulldown
4
6-10 reps
RPE 8
5
Bench Press (Close Grip)
3
6-8 reps
RPE 8
6
Spider Curl Dumbbel
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
78%
2
High Bar Squat (Barbell)
3
5-6 reps
70%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Plank
3
1.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
80%
2
High Bar Squat (Barbell)
3
5-6 reps
72%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Plank
3
1.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
78%
2
High Bar Squat (Barbell)
3
5-6 reps
70%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Plank
3
1.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
78%
2
High Bar Squat (Barbell)
3
5-6 reps
70%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Plank
3
1.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
78%
2
High Bar Squat (Barbell)
3
5-6 reps
70%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Plank
3
1.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
78%
2
High Bar Squat (Barbell)
3
5-6 reps
70%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Plank
3
1.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
78%
2
High Bar Squat (Barbell)
3
5-6 reps
70%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Plank
3
1.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
78%
2
High Bar Squat (Barbell)
3
5-6 reps
70%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Plank
3
1.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
71%
2
Spoto Press
3
6 reps
68%
3
Chin-Up (Weighted)
3
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
6
Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
73%
2
Spoto Press
3
6 reps
70%
3
Chin-Up (Weighted)
3
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
6
Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
71%
2
Spoto Press
3
6 reps
68%
3
Chin-Up (Weighted)
3
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
6
Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
71%
2
Spoto Press
3
6 reps
68%
3
Chin-Up (Weighted)
3
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
6
Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
71%
2
Spoto Press
3
6 reps
68%
3
Chin-Up (Weighted)
3
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
6
Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
71%
2
Spoto Press
3
6 reps
68%
3
Chin-Up (Weighted)
3
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
6
Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
71%
2
Spoto Press
3
6 reps
68%
3
Chin-Up (Weighted)
3
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
6
Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
71%
2
Spoto Press
3
6 reps
68%
3
Chin-Up (Weighted)
3
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
6
Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
4 Reps
79%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Leg Press
4 Sets
8-12 Reps
@7.5
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Ab Wheel
2 Sets
10 Reps
@8.5
6
Dead Bug
2 Sets
12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
79%
2
Military Press (Barbell)
3 Sets
5-6 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
4
Lat Pulldown
4 Sets
6-10 Reps
@8
5
Bench Press (Close Grip)
3 Sets
6-8 Reps
@8
6
Spider Curl Dumbbel
3 Sets
8-12 Reps
@8
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
-
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
3 Reps
78%
2
High Bar Squat (Barbell)
3 Sets
5-6 Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
4
Glute Bridge (Barbell)
4 Sets
8-10 Reps
@8
5
Lying Leg Curl
3 Sets
10-12 Reps
@8
6
Plank
3 Sets
1.5 mins
@8
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
71%
2
Spoto Press
3 Sets
6 Reps
68%
3
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Supported Row (Dumbbell)
4 Sets
8-10 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
@8
6
Tricep Extension (Cable)
4 Sets
10-12 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8