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The Squire

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Program Description

Current program I'm using to get strong and jacked. Lots of supersets. Coming off a knee injury, so quad volume is low.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 03:07
  • Last Edited
    Jun 18, 2025 09:32

Summary

Embark on an 8-week journey with "The Squire," a comprehensive program designed for those ready to build strength and muscle. Training four days a week, you'll tackle supersets that focus on key muscle groups, including chest, back, and legs, utilizing a mix of free weights and machines. Each session is crafted to maximize your effort, pushing you to achieve your personal best while enhancing your overall fitness. Get ready to elevate your training and transform your physique with a structured approach that keeps you motivated and engaged!
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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
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
2
4-6 reps
6-10 reps
-
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pullover (Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
4
6-10 reps
-
5A
Lateral Raise (Dumbbell)
4
10-15 reps
-
5B
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Calf Raise (Machine)
2
10-15 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Hamstring Curl
3
8-12 reps
-
4A
Abs Crunch (Machine)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
2
6-10 reps
-
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Hanging Leg Raise
3
AMRAP
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
6 reps
-
-
2A
Hack Squat
3
6-10 reps
-
2B
Calf Raise (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Rear Delt Fly (Machine)
3
8-12 reps
-
4B
Hamstring Curl
3
6-10 reps
-
5A
Abs Crunch (Weighted)
3
8-12 reps
-
5B
Neck Curl
3
8-12 reps
-
5C
Wrist Curls
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
1B
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
2A
Behind-The-Neck Press (Smith Machine)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3A
Chest Press (Machine)
2 Sets
8-12 Reps
-
3B
Pullover (Machine)
2 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)
4 Sets
6-10 Reps
-
5A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
5B
Hanging Leg Raise
4 Sets
AMRAP
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
-
-
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
2B
Calf Raise (Machine)
2 Sets
10-15 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Hamstring Curl
3 Sets
8-12 Reps
-
4A
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
4B
Wrist Curls
3 Sets
10-15 Reps
-
4C
Neck Curl
3 Sets
10-15 Reps
-
Day 3
1A
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
2
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
4A
Dip (Bodyweight)
3 Sets
AMRAP
-
4B
Hanging Leg Raise
3 Sets
AMRAP
-
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
6 Reps
-
-
2A
Hack Squat
3 Sets
6-10 Reps
-
2B
Calf Raise (Machine)
3 Sets
10-15 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4A
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
-
4B
Hamstring Curl
3 Sets
6-10 Reps
-
5A
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
5B
Neck Curl
3 Sets
8-12 Reps
-
5C
Wrist Curls
3 Sets
10-15 Reps
-