Program Description
This is a novice to advanced squat and ohp strength focused program
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedMay 27, 2025 04:16
- Last EditedJun 28, 2025 11:24
Summary
Transform your strength training routine with the "Maui's Squat and Shoulder Press Strength" program! Over the course of 10 weeks, you'll engage in four days of focused workouts designed to build power and muscle in your legs and shoulders. This program features a mix of barbell squats, shoulder presses, and targeted supersets to enhance your overall strength and endurance. Perfect for those with a garage gym setup, each session is crafted to push your limits and maximize gains, ensuring you finish strong and ready for more. Get ready to elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
70%
2
Military Press (Barbell)
3
10 reps
-
3A
Dip (Weighted)
3
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8.5
5
JM Press
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
5
10 reps
-
3A
Dip (Weighted)
4
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8.5
5
JM Press
4
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
78%
2
Military Press (Barbell)
8
8 reps
-
3A
Dip (Weighted)
5
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)
5
8-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
10-15 reps
RPE 8.5
5
JM Press
5
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
83%
2
Military Press (Barbell)
4
6 reps
-
3A
Dip (Weighted)
4
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8.5
5
JM Press
4
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
88%
2
Military Press (Barbell)
3
5 reps
-
3A
Dip (Weighted)
3
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)
3
6 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8.5
5
JM Press
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
70%
2
Military Press (Barbell)
3
10 reps
-
3A
Dip (Weighted)
3
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8.5
5
JM Press
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
5
10 reps
-
3A
Dip (Weighted)
4
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8.5
5
JM Press
4
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
78%
2
Military Press (Barbell)
8
8 reps
-
3A
Dip (Weighted)
5
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)
5
8-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
10-15 reps
RPE 8.5
5
JM Press
5
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
83%
2
Military Press (Barbell)
4
6 reps
-
3A
Dip (Weighted)
4
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8.5
5
JM Press
4
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
88%
2
Military Press (Barbell)
3
5 reps
-
3A
Dip (Weighted)
3
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)
3
6 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8.5
5
JM Press
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4A
Leg Extension
3
15 reps
-
4B
Hamstring Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4A
Leg Extension
4
15 reps
-
4B
Hamstring Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
78%
2
Front Squat (Barbell)
8
8 reps
-
3
Romanian Deadlift (Barbell)
6
6 reps
-
4A
Leg Extension
5
15 reps
-
4B
Hamstring Curl
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Front Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
5
4 reps
-
4A
Leg Extension
4
12 reps
-
4B
Hamstring Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
88%
2
Front Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
4 reps
-
4A
Leg Extension
3
10 reps
-
4B
Hamstring Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4A
Leg Extension
3
15 reps
-
4B
Hamstring Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4A
Leg Extension
4
15 reps
-
4B
Hamstring Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
78%
2
Front Squat (Barbell)
8
8 reps
-
3
Romanian Deadlift (Barbell)
6
6 reps
-
4A
Leg Extension
5
15 reps
-
4B
Hamstring Curl
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Front Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
5
4 reps
-
4A
Leg Extension
4
12 reps
-
4B
Hamstring Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
88%
2
Front Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
4 reps
-
4A
Leg Extension
3
10 reps
-
4B
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
RPE 10
2
Bench Press (Close Grip)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Upright Row (Barbell)
3
10-15 reps
-
6
JM Press
3
10-15 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Close Grip)
4
6 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
JM Press
4
10-15 reps
-
7
Dip (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
RPE 10
2
Bench Press (Close Grip)
6
6 reps
-
3
Seated Shoulder Press (Dumbbell)
5
12-15 reps
-
4
Bent Over Row (Barbell)
5
8-12 reps
-
5
Upright Row (Barbell)
5
10-15 reps
-
6
JM Press
4
10-15 reps
-
7
Dip (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
RPE 10
2
Bench Press (Close Grip)
4
4 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
JM Press
4
8-10 reps
-
7
Dip (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
3
3 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
JM Press
3
10-15 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
RPE 10
2
Bench Press (Close Grip)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Upright Row (Barbell)
3
10-15 reps
-
6
JM Press
3
10-15 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Close Grip)
4
6 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Upright Row (Barbell)
4
10-15 reps
-
6
JM Press
4
10-15 reps
-
7
Dip (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
RPE 10
2
Bench Press (Close Grip)
6
6 reps
-
3
Seated Shoulder Press (Dumbbell)
5
12-15 reps
-
4
Bent Over Row (Barbell)
5
8-12 reps
-
5
Upright Row (Barbell)
5
10-15 reps
-
6
JM Press
4
10-15 reps
-
7
Dip (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
RPE 10
2
Bench Press (Close Grip)
4
4 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
JM Press
4
8-10 reps
-
7
Dip (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
3
3 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
JM Press
3
10-15 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4B
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Deadlift (Barbell)
4
6 reps
70%
3
Good Morning
4
8 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4B
Back Extension (Weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
5
5 reps
75%
3
Good Morning
5
6 reps
-
4A
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
4B
Back Extension (Weighted)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4B
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
3
3 reps
85%
3
Good Morning
3
5 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4B
Back Extension (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4B
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Deadlift (Barbell)
4
6 reps
70%
3
Good Morning
4
8 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4B
Back Extension (Weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
5
5 reps
75%
3
Good Morning
5
6 reps
-
4A
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
4B
Back Extension (Weighted)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4B
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
3
3 reps
85%
3
Good Morning
3
5 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4B
Back Extension (Weighted)
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Push Press (Barbell)3 Sets
5 Reps
70%
2
Military Press (Barbell)3 Sets
10 Reps
-
3A
Dip (Weighted)3 Sets
AMRAP
-
3B
Pull-Up (Neutral Grip, Weighted)3 Sets
8-12 Reps
@8.5
4
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@8.5
5
JM Press3 Sets
12-15 Reps
@8.5
Day 2
1
Squat (Barbell)3 Sets
5 Reps
70%
2
Front Squat (Barbell)3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
6 Reps
-
4A
Leg Extension3 Sets
15 Reps
-
4B
Hamstring Curl3 Sets
15 Reps
-
Day 3
1
Push Press (Barbell)1 Set
5 Reps
@10
2
Bench Press (Close Grip)3 Sets
6 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
12-15 Reps
-
4
Bent Over Row (Barbell)3 Sets
8-12 Reps
-
5
Upright Row (Barbell)3 Sets
10-15 Reps
-
6
JM Press3 Sets
10-15 Reps
-
7
Dip (Weighted)3 Sets
AMRAP
-
Day 4
1
Squat (Barbell)1 Set
5 Reps
@10
2
Deadlift (Barbell)3 Sets
6 Reps
65%
3
Good Morning3 Sets
8 Reps
-
4A
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
4B
Back Extension (Weighted)3 Sets
12 Reps
-