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Compound lifts

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Program Description

Unleash your strength with the Compound Lifts program, a comprehensive 12-week journey designed to enhance your power and muscle mass. This program focuses on the core compound movements, including the bench press, overhead press, and squats, executed over 15 days each week. With a structured approach that emphasizes progressive overload, you'll build a solid foundation while refining your technique. Get ready to push your limits and achieve your fitness goals with this targeted training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 15, 2026 02:44
  • Last Edited
    Feb 19, 2026 10:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
13.3%
Quadriceps
9.3%
Glutes
9.3%
Hamstrings
9.3%
Upper Back
8.6%
Lats
8.6%
Chest
8.5%
Abs
7%
Middle Delts
4.8%
Lower Back
3.6%
Biceps
3.3%
Adductors
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
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bench Press (Close Grip)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Front Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
3
-
4
Deadlift (Barbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Incline Bench Press (Barbell)
3 Sets
-
4
Bench Press (Close Grip)
3 Sets
-