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NDLv2

by Asryl

Program Description

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.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 29, 2024 07:22
  • Last Edited
    Oct 30, 2024 04:51
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
2 reps
73%
1B
Hammer Curl (Cable)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 8
3
Back Extension (Weighted)
2
6-12 reps
RPE 8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3 reps
73%
1B
Hammer Curl (Cable)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 8
3
Back Extension (Weighted)
2
6-12 reps
RPE 8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4 reps
73%
1B
Hammer Curl (Cable)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 8
3
Back Extension (Weighted)
2
6-12 reps
RPE 8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
73%
2A
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
2B
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4B
Face Away Cable Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3 reps
73%
2A
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
2B
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4B
Face Away Cable Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4 reps
73%
2A
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
2B
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4B
Face Away Cable Curl
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
85%
73%
2
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 7
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Pendlay Row
2
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
85%
73%
2
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 7
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Pendlay Row
2
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
4 reps
85%
73%
2
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 7
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Pendlay Row
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
2 reps
85%
73%
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3C
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
3 reps
85%
73%
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3C
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
4 reps
85%
73%
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3C
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
Week 1
1 / 3 Weeks
Day 1
1A
Squat (Paused)
3 Sets
2 Reps
73%
1B
Hammer Curl (Cable)
2 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-12 Reps
@8
3
Back Extension (Weighted)
2 Sets
6-12 Reps
@8
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
Day 2
1
Larsen Press (Barbell)
3 Sets
2 Reps
73%
2A
Pull-Up (Bodyweight)
1 Set
AMRAP
@9
2B
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@8
3
Lat Pulldown (Single Arm)
2 Sets
6-12 Reps
@8
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
4B
Face Away Cable Curl
2 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
85%
73%
2
Deadlift (Barbell)
1 Set
1 Set
1 Reps
3 Reps
@7
@6
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@6
4
Pendlay Row
2 Sets
5-8 Reps
@8
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
2 Reps
85%
73%
2
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3C
Tricep Extension (Cable)
1 Set
AMRAP
@9.5