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BoostcampPNG

Mauis squat and shoulder press strength

by Maui H.
1 athletes joined

Program Description

This is a novice to advanced squat and ohp strength focused program

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 27, 2025 04:16
  • Last Edited
    May 28, 2025 03:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
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 Press
3 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 Extension
3 Sets
15 Reps
-
4B
Hamstring Curl
3 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 Press
3 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 Morning
3 Sets
8 Reps
-
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4B
Back Extension (Weighted)
3 Sets
12 Reps
-