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NDLv2
IntermediateFree

NDLv2

Squat and bench focused intensity accumulation linear progression program

Asryl
Asryl· Oct 2024
iOS & Android

Overview

Length
3 weeks
Days / week
4 days
Level
Intermediate
Goal
Strength
Equipment
Full Gym
Session length
60 min
A moderate frequency intensity accumulation program based on Matt Vena's old squat program. I wanted a program that allowed me to squat and bench twice a week; and put deadlifts at the rear end. For my experience, training squats carries over to deadlifts since the very bottom of the deadlift requires a lot of quad strength (I pull conventional). For sumo pullers, the deadlift volume in this program might be way too little. I added some deadlifts after squats such that there is still some practice with the deadlift, and limiting the fatigue with a maximum of RPE7. On the other squat day, weighted back extensions (45 degree) are used as the primary hinge movement to reduce axial fatigue. In terms of linear progression, attempt to add 2.5kg/5lbs per block. I also added some supersets (they are optional, dependent on gym) that you can try to attempt to reduce the amount of time in the gym. Attempt to keep maxes for paused and comp lifts the same. FYI, I squat high bar ATG, and bench relatively close grip.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on maximal strength
Athletes who can train 4 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
13.6%
Glutes
11.8%
Quadriceps
10.9%
Hamstrings
10.9%
Front Delts
10.5%
Chest
7.4%
Abs
5.5%
Biceps
4.9%
Adductors
4.6%
Lats
4.4%
Upper Back
4.4%
Middle Delts
4.4%
Lower Back
3.5%
Forearms
1.8%
Rear Delts
1.3%
Week 1 Workouts
#ExerciseSetsRepsIntensity
Superset
1ASquat (Paused)32 reps73%
1BHammer Curl (Cable)28–12 reps@9
2Bulgarian Split Squat (Dumbbell)26–12 reps@8
3Back Extension (Weighted)26–12 reps@8
4Hip Adductor (Machine)28–12 reps@9
#ExerciseSetsRepsIntensity
1Larsen Press (Barbell)32 reps73%
Superset
2APull-Up (Bodyweight)1AMRAP@9
2BSeated Shoulder Press (Dumbbell)28–12 reps@8
3Lat Pulldown (Single Arm)26–12 reps@8
Superset
4ATricep Pushdown (Cable)28–12 reps@9
4BFace Away Cable Curl28–12 reps@8
#ExerciseSetsRepsIntensity
1Squat (Barbell)11 rep85%
32 reps73%
2Deadlift (Barbell)11 rep@7
13 reps@6
3Romanian Deadlift (Barbell)28 reps@6
4Pendlay Row25–8 reps@8
#ExerciseSetsRepsIntensity
1Bench Press (Paused)11 rep85%
32 reps73%
2Incline Bench Press (Dumbbell)26–12 reps@8
Superset
3ALateral Raise (Cable)18–12 reps@8
18–12 reps@9
18–12 reps@10
3BTricep Pushdown (Cable)18–12 reps@8
18–12 reps@9
3CTricep Extension (Cable)1AMRAP@9.5

Weeks 2–3 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, NDLv2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

NDLv2 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

NDLv2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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