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Joel Carter Deadlift and Bench program

by Joel C.

Program Description

Strength training designed to improve your bench press and deadlift

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2024 04:58
  • Last Edited
    Aug 10, 2024 04:39
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Library Deadlift
3
10 reps
64%
2
Squat (Barbell)
2
5 reps
57%
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 8.5
4
Grip
3
-30 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
20 reps
10 reps
60%
60%
2
Pull-Up (Weighted)
3
RPE 10
3
Hanging Leg Raise
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
10 reps
67%
2
Squat (Barbell)
2
10 reps
57%
3
Inverted Row
2
RPE 10-10
4
Plank
2
-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
5 reps
58%
2
Pull-Up (Weighted)
3
6 reps
3
Side Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
20 reps
10 reps
65%
65%
2
Single Arm Row (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
8 reps
69%
2
Squat (Barbell)
2
5 reps
63%
3
Pendlay Row
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
10 reps
72%
2
Squat (Barbell)
2
5 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
5 reps
65%
2
Inverted Row
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
77%
2
Squat (Barbell)
1
1
8 reps
8 reps
72%
68%
3
Pendlay Row
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
10 reps
76%
2
Squat (Barbell)
1
1
5 reps
5 reps
82%
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
82%
2
Squat (Barbell)
1
1
5 reps
5 reps
86%
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
3 reps
2 reps
2 reps
9 reps
73%
83%
90%
80%
2
Band Pull Apart
6
20 reps
3
Incline Curl (Dumbbell)
3
9 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
3 reps
2 reps
2 reps
9 reps
75%
83%
92%
80%
2
Band Pull Apart
6
20 reps
RPE 7
3
Incline Curl (Dumbbell)
3
9 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
2 reps
2 reps
73%
78%
88%
2
Band Pull Apart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
5
Single Arm Overhead Tricep Extension
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
2 reps
2 reps
1 reps
1 reps
9 reps
75%
85%
91%
95%
97%
80%
2
Band Pull Apart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
9 reps
75%
85%
93%
95%
97%
99%
80%
2
Band Pull Apart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
3 reps
2 reps
2 reps
72%
80%
90%
2
Band Pull Apart
3
20 reps
3
Seated Y Raise
3
8 reps
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
3 reps
2 reps
2 reps
9 reps
73%
83%
90%
80%
2
Band Pull Apart
6
20 reps
3
Incline Curl (Dumbbell)
3
9 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
3 reps
2 reps
2 reps
9 reps
75%
83%
92%
80%
2
Band Pull Apart
6
20 reps
RPE 7
3
Incline Curl (Dumbbell)
3
9 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
2 reps
2 reps
73%
78%
88%
2
Band Pull Apart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
5
Single Arm Overhead Tricep Extension
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
2 reps
2 reps
1 reps
1 reps
9 reps
75%
85%
91%
95%
97%
80%
2
Band Pull Apart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
9 reps
75%
85%
93%
95%
97%
99%
80%
2
Band Pull Apart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%
2
Lat Pulldown
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
50%
2
Bent Over Row (Barbell)
3
20 reps
RPE 8
3
Plank
2
-65 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
2 reps
55%
2
Face Pull
2
15 reps
3
Chest Supported Row (Dumbbell)
3
20 reps
RPE 8
4
Plank
2
-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
2
1 reps
3 reps
91%
65%
2
Cossack Squat
2
10 reps
3
Ab Wheel
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
2 reps
56%
2
Meadow Row
3
10 reps
RPE 8
3
Face Pull
3
20 reps
4
Plank
1
1
-75 mins
-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
60%
2
Lat Pulldown
3
12 reps
RPE 8
3
Plank
2
-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
60%
2
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Plank
1
1
-45 mins
-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
6 reps
75%
80%
85%
90%
92%
80%
2
Band Pull Apart
6
20 reps
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Seated Y Raise
3
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
92%
2
Reverse Lunge (Barbell)
2
8 reps
3
Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
1
1
2 reps
1 reps
2 reps
2 reps
9 reps
75%
82%
90%
93%
80%
2
Band Pull Apart
3
20 reps
3
Seated Y Raise
3
8 reps
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
1
3 reps
2 reps
2 reps
9 reps
75%
82%
93%
80%
2
Band Pull Apart
3
20 reps
3
Seated Y Raise
3
8 reps
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
3 reps
3 reps
2 reps
1 reps
1 reps
6 reps
75%
80%
85%
88%
90%
80%
2
Band Pull Apart
6
20 reps
3
Seated Y Raise
3
8 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
6 reps
75%
80%
85%
90%
92%
80%
2
Band Pull Apart
6
20 reps
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Seated Y Raise
3
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
2
Band Pull Apart
3
20 reps
3
Seated Y Raise
3
8 reps
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
1
1
2 reps
1 reps
2 reps
2 reps
9 reps
75%
82%
90%
93%
80%
2
Band Pull Apart
3
20 reps
3
Seated Y Raise
3
8 reps
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
1
3 reps
2 reps
2 reps
9 reps
75%
82%
93%
80%
2
Band Pull Apart
3
20 reps
3
Seated Y Raise
3
8 reps
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Band Pull Apart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
3 reps
3 reps
2 reps
1 reps
1 reps
6 reps
75%
80%
85%
88%
90%
80%
2
Band Pull Apart
6
20 reps
3
Seated Y Raise
3
8 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
2
1 reps
3 reps
97%
70%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Ab Wheel
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
2
Band Pull Apart
3
20 reps
3
Seated Y Raise
3
8 reps
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
3
4 reps
82%
2
Step-Up (Weighted)
2
6 reps
3
Plank
1
-45 mins
4
Ab Wheel
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
96%
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
3
Plank
1
-45 mins
4
Ab Wheel
1
25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
67%
2
Reverse Lunge (Barbell)
2
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
4
10 reps
73%
2
Step-Up (Weighted)
2
6 reps
RPE 9
3
Ab Wheel
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
1
4 reps
4 reps
73%
7%
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Ab Wheel
2
14 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
4
5 reps
78%
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Ab Wheel
2
17 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
78%
2
Step-Up (Weighted)
2
8 reps
3
Romanian Deadlift (Barbell)
3
15 reps
4
Ab Wheel
2
19 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
4
5 reps
83%
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Plank
1
1
-45 mins
-60 mins
Week 1
1 / 12 Weeks
Day 1
1
Library Deadlift
3 Sets
10 Reps
64%
2
Squat (Barbell)
2 Sets
5 Reps
57%
3
Single Arm Row (Dumbbell)
2 Sets
12 Reps
@8.5
4
Grip
3 Sets
-30 mins
@9
Day 3
1
Speed Deadlift
5 Sets
3 Reps
50%
2
Lat Pulldown
3 Sets
15 Reps
@8
Day 5
1
Deadlift (Paused)
3 Sets
4 Reps
67%
2
Reverse Lunge (Barbell)
2 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
20 Reps
@7-8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
3 Reps
2 Reps
2 Reps
9 Reps
73%
83%
90%
80%
2
Band Pull Apart
6 Sets
20 Reps
3
Incline Curl (Dumbbell)
3 Sets
9 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
Day 4
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
2 Reps
1 Reps
1 Reps
6 Reps
75%
80%
85%
88%
90%
80%
2
Band Pull Apart
6 Sets
20 Reps
3
Seated Y Raise
3 Sets
8 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@9