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Joel Carter Deadlift and Bench program

by Joel C.
4 athletes joined

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
    Jun 18, 2025 09:04

Summary

Unleash your strength with the Joel Carter Deadlift and Bench program, a comprehensive 12-week journey designed for serious lifters. With five training days each week, this program focuses on building explosive power in your deadlifts and bench press through a mix of foundational lifts, accessory movements, and intensity variations. Expect to enhance your overall strength and technique while targeting key muscle groups, including your back, legs, and core. Gear up for a transformative experience that will elevate your performance and confidence in the gym!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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