logo
BoostcampPNG

Knuckle Sandwich SQ

by Rex D.
8 athletes joined

Program Description

2x Squat 3x Bench 1x Deadlift

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2024 06:14
  • Last Edited
    Jun 18, 2025 09:58

Summary

Unleash your strength with the Knuckle Sandwich SQ program, a focused 4-week journey designed for serious lifters. Committing just three days a week, you'll tackle foundational barbell movements like deadlifts, squats, and bench presses, all aimed at building explosive power and muscle mass. Each session is crafted to challenge your limits and enhance your performance, ensuring you make significant gains. Get ready to pack a punch in your training and transform your physique!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
2
8 reps
70%
3
Bench Press (Barbell)
1
AMRAP
70%
4
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
2
8 reps
75%
3
Bench Press (Barbell)
1
AMRAP
75%
4
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Bench Press (Barbell)
2
8 reps
70%
3
Bench Press (Barbell)
1
AMRAP
70%
4
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
2
8 reps
75%
3
Bench Press (Barbell)
1
AMRAP
75%
4
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
5 reps
6 reps
80%
60%
2
Bench Press (Barbell)
2
6 reps
75%
3
Bench Press (Barbell)
1
AMRAP
75%
4
Barbell Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
3
1 reps
3 reps
6 reps
90%
85%
65%
2
Bench Press (Barbell)
2
6 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Barbell Row
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
2
6 reps
75%
3
Bench Press (Barbell)
1
AMRAP
75%
4
Barbell Row
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
2
6 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
4 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Lat Pulldown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
4 reps
85%
3
Bench Press (Barbell)
1
AMRAP
85%
4
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
1 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
4 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Lat Pulldown
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Lat Pulldown
2
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
3 Sets
5 Reps
6 Reps
80%
60%
2
Bench Press (Barbell)
2 Sets
6 Reps
75%
3
Bench Press (Barbell)
1 Set
AMRAP
75%
4
Barbell Row
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
@8
@8
2
Bench Press (Barbell)
2 Sets
4 Reps
80%
3
Bench Press (Barbell)
1 Set
AMRAP
80%
4
Lat Pulldown
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
2 Sets
8 Reps
70%
3
Bench Press (Barbell)
1 Set
AMRAP
70%
4
Bicep Curl (Cable)
4 Sets
12 Reps
@8