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Gigachad v.1

by Rupam Datta
5.0
(1 rating)

Program Description

Squat Bench Deadlift

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 20, 2025 08:29
  • Last Edited
    May 25, 2025 01:32
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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
Squat (Low Bar)
4
5 reps
75%
2
Bench Press (Barbell)
5
3 reps
77%
3
Deadlift (Barbell)
4
1 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
75%
2
Bench Press (Barbell)
6
4 reps
77%
3
Deadlift (Barbell)
4
2 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
75%
2
Bench Press (Barbell)
7
4 reps
80%
3
Deadlift (Barbell)
5
2 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
75%
2
Bench Press (Barbell)
7
4 reps
82%
3
Deadlift (Barbell)
5
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
77%
2
Bench Press (Barbell)
7
4 reps
85%
3
Deadlift (Barbell)
5
3 reps
87%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
7 reps
77%
2
Bench Press (Barbell)
3
4 reps
85%
3
Deadlift (Barbell)
1
3 reps
87%
4
Deadlift (Barbell)
1
AMRAP
87%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
77%
2
Bench Press (Barbell)
7
3 reps
85%
3
Deadlift (Barbell)
5
1 reps
87%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
80%
2
Bench Press (Barbell)
7
3 reps
87%
3
Deadlift (Barbell)
5
1 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
80%
2
Bench Press (Barbell)
7
4 reps
87%
3
Deadlift (Barbell)
2
1 reps
92%
4
Deadlift (Barbell)
2
3 reps
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
80%
2
Bench Press (Barbell)
7
4 reps
87%
3
Deadlift (Barbell)
2
1 reps
RPE 9
4
Deadlift (Barbell)
2
2 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
82%
2
Bench Press (Barbell)
7
3 reps
90%
3
Deadlift (Barbell)
1
1 reps
RPE 9
4
Deadlift (Barbell)
3
1 reps
87%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
85%
2
Bench Press (Barbell)
6
3 reps
85%
3
Deadlift (Barbell)
3
2 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
80%
2
Bench Press (Barbell)
8
2 reps
80%
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
80%
2
Bench Press (Barbell)
8
3 reps
80%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
4 reps
80%
2
Bench Press (Barbell)
8
3 reps
82%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
80%
2
Bench Press (Barbell)
8
3 reps
85%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
82%
2
Bench Press (Barbell)
8
3 reps
87%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
82%
2
Bench Press (Barbell)
3
3 reps
87%
3
Bench Press (Barbell)
1
AMRAP
87%
4
Chest Supported Row (Dumbbell)
3
4 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
82%
2
Bench Press (Barbell)
8
2 reps
87%
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
85%
2
Bench Press (Barbell)
8
2 reps
90%
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
85%
2
Bench Press (Barbell)
2
1 reps
RPE 8
3
Bench Press (Barbell)
3
2 reps
90%
4
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
85%
2
Bench Press (Barbell)
2
1 reps
RPE 9
3
Bench Press (Barbell)
3
2 reps
90%
4
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
87%
2
Bench Press (Barbell)
2
1 reps
RPE 9
3
Bench Press (Barbell)
3
2 reps
90%
4
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
2 reps
80%
2
Bench Press (Barbell)
6
3 reps
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
1 reps
85%
2
Bench Press (Barbell)
4
5 reps
70%
3
Deadlift (Barbell)
4
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
2 reps
85%
2
Bench Press (Barbell)
4
6 reps
70%
3
Deadlift (Barbell)
4
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
2 reps
85%
2
Bench Press (Barbell)
5
6 reps
72%
3
Deadlift (Barbell)
5
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
3 reps
85%
2
Bench Press (Barbell)
4
6 reps
75%
3
Deadlift (Barbell)
5
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1
3 reps
1 reps
87%
87%
2
Bench Press (Barbell)
5
6 reps
77%
3
Deadlift (Barbell)
5
3 reps
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
87%
2
Squat (Low Bar)
1
AMRAP
87%
3
Bench Press (Barbell)
3
6 reps
77%
4
Deadlift (Barbell)
3
2 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
1 reps
87%
2
Bench Press (Barbell)
5
5 reps
77%
3
Deadlift (Barbell)
5
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
1 reps
90%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
5
3 reps
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1 reps
RPE 8
2
Squat (Low Bar)
2
3 reps
82%
3
Bench Press (Barbell)
5
6 reps
80%
4
Deadlift (Barbell)
5
2 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1 reps
RPE 9
2
Squat (Low Bar)
2
3 reps
85%
3
Bench Press (Barbell)
5
6 reps
80%
4
Deadlift (Barbell)
5
2 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 9
2
Squat (Low Bar)
2
2 reps
87%
3
Bench Press (Barbell)
5
5 reps
82%
4
Deadlift (Barbell)
5
2 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
72%
2
Pull-Up (Weighted)
3
5 reps
RPE 6
3
Single Leg Hip Thrust
3
6 reps
RPE 6
4
Dynamic Side Plank
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72%
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Single Leg Hip Thrust
3
8 reps
RPE 7
4
Dynamic Side Plank
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
75%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Single Leg Hip Thrust
3
8 reps
RPE 8
4
Dynamic Side Plank
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Single Leg Hip Thrust
3
8 reps
RPE 8
4
Dynamic Side Plank
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Single Leg Hip Thrust
3
8 reps
RPE 8
4
Dynamic Side Plank
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 6
3
Single Leg Hip Thrust
3
4 reps
RPE 6
4
Side Plank
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Pull-Up (Weighted)
3
6 reps
RPE 7
3
Single Leg Hip Thrust
3
6 reps
RPE 7
4
Dynamic Side Plank
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
82%
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Single Leg Hip Thrust
3
6 reps
RPE 8
4
Dynamic Side Plank
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
82%
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Single Leg Hip Thrust
3
6 reps
RPE 8
4
Dynamic Side Plank
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
82%
2
Pull-Up (Weighted)
2
6 reps
RPE 8
3
Single Leg Hip Thrust
2
6 reps
RPE 8
4
Dynamic Side Plank
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Pull-Up (Weighted)
2
6 reps
RPE 8
3
Single Leg Hip Thrust
2
6 reps
RPE 8
4
Dynamic Side Plank
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
82%
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Single Leg Hip Thrust
3
6 reps
RPE 8
4
Dynamic Side Plank
2
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Squat (Low Bar)
5 Sets
3 Reps
80%
2
Bench Press (Barbell)
8 Sets
2 Reps
80%
3
Chest Supported Row (Dumbbell)
3 Sets
6 Reps
@6
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
3 Reps
77%
3
Deadlift (Barbell)
4 Sets
1 Reps
85%
Day 3
1
Squat (Low Bar)
6 Sets
1 Reps
85%
2
Bench Press (Barbell)
4 Sets
5 Reps
70%
3
Deadlift (Barbell)
4 Sets
3 Reps
80%
Day 4
1
Bench Press (Barbell)
5 Sets
4 Reps
72%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@6
3
Single Leg Hip Thrust
3 Sets
6 Reps
@6
4
Dynamic Side Plank
2 Sets
8 Reps
@7