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Squat Bench Deadlift

by Ben F.

Program Description

Increase foundational lifts by focusing on volume for three weeks, then pushing to increasing reps at 90% for three weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 05:16
  • Last Edited
    Aug 15, 2025 05:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
3
8
5 reps
5 reps
RPE 5
RPE 3
4
Bench Press (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 3
5
Deadlift (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 3
6
Hanging Leg Raise
3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
3
8
5 reps
5 reps
RPE 5
RPE 3
4
Bench Press (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 2
5
Deadlift (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 2
6
Hanging Leg Raise
3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
3
8
5 reps
5 reps
RPE 5
RPE 3
4
Bench Press (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 2
5
Deadlift (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 2
6
Hanging Leg Raise
3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
2 reps
50%
60%
70%
75%
80%
85%
4
Squat (Barbell)
1
1
AMRAP
AMRAP
90%
80%
5
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
6
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
7
Hanging Leg Raise
3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
2 reps
50%
60%
70%
75%
80%
85%
4
Squat (Barbell)
1
1
AMRAP
AMRAP
90%
80%
5
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
6
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
7
Hanging Leg Raise
3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
2 reps
50%
60%
70%
75%
80%
85%
4
Squat (Barbell)
1
1
AMRAP
AMRAP
90%
80%
5
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
6
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
7
Hanging Leg Raise
3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 3
4
Bench Press (Barbell)
3
8
5 reps
5 reps
RPE 5
RPE 3
5
Deadlift (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 3
6
Hanging Leg Raise
3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 2
4
Bench Press (Barbell)
3
8
5 reps
5 reps
RPE 5
RPE 3
5
Deadlift (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 2
6
Hanging Leg Raise
3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 2
4
Bench Press (Barbell)
3
8
5 reps
5 reps
RPE 5
RPE 3
5
Deadlift (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 2
6
Hanging Leg Raise
3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
2 reps
50%
60%
70%
75%
80%
85%
5
Bench Press (Barbell)
1
1
AMRAP
AMRAP
90%
80%
6
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
7
Hanging Leg Raise
3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
2 reps
50%
60%
70%
75%
80%
85%
5
Bench Press (Barbell)
1
1
AMRAP
AMRAP
90%
80%
6
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
7
Hanging Leg Raise
3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
2 reps
50%
60%
70%
75%
80%
85%
5
Bench Press (Barbell)
1
1
AMRAP
AMRAP
90%
80%
6
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
7
Hanging Leg Raise
3
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 3
4
Bench Press (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 3
5
Deadlift (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 3
6
Hanging Leg Raise
3
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 2
4
Bench Press (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 2
5
Deadlift (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 3
6
Hanging Leg Raise
3
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 2
4
Bench Press (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 2
5
Deadlift (Barbell)
3
5
5 reps
5 reps
RPE 5
RPE 3
6
Hanging Leg Raise
3
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
4
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
5
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
2 reps
50%
60%
70%
75%
80%
85%
6
Deadlift (Barbell)
1
AMRAP
90%
7
Hanging Leg Raise
3
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
4
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
5
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
2 reps
50%
60%
70%
75%
80%
85%
6
Deadlift (Barbell)
1
AMRAP
90%
7
Hanging Leg Raise
3
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ground Up Warmup
3
-
2
Turkish Get Up
3
2 reps
-
3
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
4
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
50%
60%
70%
80%
5
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
2 reps
50%
60%
70%
75%
80%
85%
6
Deadlift (Barbell)
1
AMRAP
90%
7
Hanging Leg Raise
3
RPE 2
Week 1
1 / 6 Weeks
Day 1
1
Ground Up Warmup
3 Sets
-
2
Turkish Get Up
3 Sets
2 Reps
-
3
Squat (Barbell)
3 Sets
8 Sets
5 Reps
5 Reps
@5
@3
4
Bench Press (Barbell)
3 Sets
5 Sets
5 Reps
5 Reps
@5
@3
5
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
5 Reps
@5
@3
6
Hanging Leg Raise
3 Sets
@2
Day 2
1
Ground Up Warmup
3 Sets
-
2
Turkish Get Up
3 Sets
2 Reps
-
3
Squat (Barbell)
3 Sets
5 Sets
5 Reps
5 Reps
@5
@3
4
Bench Press (Barbell)
3 Sets
8 Sets
5 Reps
5 Reps
@5
@3
5
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
5 Reps
@5
@3
6
Hanging Leg Raise
3 Sets
@2
Day 3
1
Ground Up Warmup
3 Sets
-
2
Turkish Get Up
3 Sets
2 Reps
-
3
Squat (Barbell)
3 Sets
5 Sets
5 Reps
5 Reps
@5
@3
4
Bench Press (Barbell)
3 Sets
5 Sets
5 Reps
5 Reps
@5
@3
5
Deadlift (Barbell)
3 Sets
5 Sets
5 Reps
5 Reps
@5
@3
6
Hanging Leg Raise
3 Sets
@2