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8 week bench/deadlift/squat Prog

by J H

Program Description

Tired of hitting plateaus, wanting more progression, come join me! Aimed at isolating heavy main lifts like bench presses, squats, and deadlifts to dedicated days to reduce fatigue on lower back. 2 days focused more on chest to improve chest gains for those who are less blessed in the Chest gains genes dept like me.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 23, 2025 12:39
  • Last Edited
    Nov 23, 2025 01:23
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.9%
Triceps
12.4%
Quadriceps
12.1%
Glutes
11.6%
Front Delts
10.7%
Chest
8.5%
Upper Back
5.3%
Abs
5.1%
Middle Delts
4%
Rear Delts
3.4%
Biceps
3.1%
Lats
2.6%
Lower Back
2.6%
Adductors
2.5%
Calves
1.8%
Forearms
0.9%
Abductors
0.4%
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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
1
Bench Press (Barbell)
1
1
1
1
20 reps
8 reps
4 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Bench Press (Barbell)
3
5-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Lying Tricep Extension (Barbell)
1
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
8 reps
4 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Bench Press (Barbell)
3
5-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Lying Tricep Extension (Barbell)
1
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
8 reps
4 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Bench Press (Barbell)
3
5-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Lying Tricep Extension (Barbell)
1
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
8 reps
4 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Bench Press (Barbell)
3
5-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Lying Tricep Extension (Barbell)
1
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
8 reps
4 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Bench Press (Barbell)
3
5-10 reps
RPE 7-8
3
Seated Dip (Machine)
3
5-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
8 reps
4 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Bench Press (Barbell)
3
5-10 reps
RPE 7-8
3
Seated Dip (Machine)
3
5-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
8 reps
4 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Bench Press (Barbell)
3
5-10 reps
RPE 7-8
3
Seated Dip (Machine)
3
5-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
8 reps
4 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Bench Press (Barbell)
3
5-10 reps
RPE 7-8
3
Seated Dip (Machine)
3
5-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Squat (Barbell)
3
5-10 reps
RPE 7-8
3
Hip Thrust (Machine)
3
10-12 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Squat (Barbell)
3
5-10 reps
RPE 7-8
3
Hip Thrust (Machine)
3
10-12 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Squat (Barbell)
3
5-10 reps
RPE 7-8
3
Hip Thrust (Machine)
3
10-12 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Squat (Barbell)
3
5-10 reps
RPE 7-8
3
Hip Thrust (Machine)
3
10-12 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Squat (Barbell)
3
5-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Squat (Barbell)
3
5-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Squat (Barbell)
3
5-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
1 reps
RPE 2
RPE 4
RPE 5
RPE 6
2
Squat (Barbell)
3
5-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 3
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Bench Press (Paused)
3
6-8 reps
RPE 6-7
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 3
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Bench Press (Paused)
3
6-8 reps
RPE 6-7
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 3
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Bench Press (Paused)
3
6-8 reps
RPE 6-7
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 3
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Bench Press (Paused)
3
6-8 reps
RPE 6-7
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 3
2
Military Press (Barbell)
3
8-10 reps
RPE 8
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 3
2
Military Press (Barbell)
3
8-10 reps
RPE 8
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 3
2
Military Press (Barbell)
3
8-10 reps
RPE 8
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 3
2
Military Press (Barbell)
3
8-10 reps
RPE 8
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 3
RPE 5
RPE 6
2
Deadlift (Barbell)
3
3-6 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 8-9
4
Leg Curl
3
10-12 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 3
RPE 5
RPE 6
2
Deadlift (Barbell)
3
3-6 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 8-9
4
Leg Curl
3
10-12 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 3
RPE 5
RPE 6
2
Deadlift (Barbell)
3
3-6 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 8-9
4
Leg Curl
3
10-12 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 3
RPE 5
RPE 6
2
Deadlift (Barbell)
3
3-6 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 8-9
4
Leg Curl
3
10-12 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 3
RPE 5
RPE 6
2
Deadlift (Barbell)
3
3-6 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 3
RPE 5
RPE 6
2
Deadlift (Barbell)
3
3-6 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 3
RPE 5
RPE 6
2
Deadlift (Barbell)
3
3-6 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 3
RPE 5
RPE 6
2
Deadlift (Barbell)
3
3-6 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
8 Reps
4 Reps
1 Reps
@2
@4
@5
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7-8
@7-8
@7-8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Lying Tricep Extension (Barbell)
1 Set
10-12 Reps
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
1 Reps
@2
@4
@5
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7-8
@7-8
@7-8
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-8
@7-8
@7-8
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9-10
@9-10
@9-10
Day 3
1
Band Pull Apart
1 Set
1 Set
15 Reps
15 Reps
@3
@3
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
3
Bench Press (Paused)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@6-7
@6-7
4
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@3
@5
@6
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@7-8
@7-8
@7-8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7