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Squat and bench 6week

by Filip Z.

Program Description

Getting stronger on squats and benches while also getting bigger, various variations on bench and squats, dips for explosiveness on bench and pull-ups.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 03, 2025 03:07
  • Last Edited
    Aug 03, 2025 06:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell)
2
6 reps
RPE 5
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6.5
2
Squat (Barbell)
2
6 reps
RPE 5.5
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
2
6 reps
RPE 6
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 6.5
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
2
6 reps
RPE 7
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9.5
2
Squat (Barbell)
2
6 reps
RPE 8
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
10 reps
RPE 6
RPE 5
2
Dip (Weighted)
2
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
10 reps
RPE 6.5
RPE 5.5
2
Dip (Weighted)
2
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 6
2
Dip (Weighted)
2
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
10 reps
RPE 7.5
RPE 6.5
2
Dip (Weighted)
2
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
10 reps
RPE 8
RPE 7
2
Dip (Weighted)
2
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
10 reps
RPE 8.5
RPE 7.5
2
Dip (Weighted)
2
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 5.5
2
Squat (Paused)
1
7 reps
RPE 5
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 6
2
Squat (Paused)
1
7 reps
RPE 5.5
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 6.5
2
Squat (Paused)
1
7 reps
RPE 6
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7
2
Squat (Paused)
1
7 reps
RPE 6.5
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7.5
2
Squat (Paused)
1
7 reps
RPE 7
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 8
2
Squat (Paused)
1
7 reps
RPE 7.5
3
Front Foot Elevated Split Squat
1
5-10 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 6
RPE 5.5
2
Dip (Weighted)
2
5-10 reps
RPE 7
3
Chest Supported Row (Machine)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 6.5
RPE 6
2
Dip (Weighted)
2
5-10 reps
RPE 7
3
Chest Supported Row (Machine)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6.5
2
Dip (Weighted)
2
5-10 reps
RPE 7
3
Chest Supported Row (Machine)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Dip (Weighted)
2
5-10 reps
RPE 7
3
Chest Supported Row (Machine)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 9
RPE 7.5
2
Dip (Weighted)
2
5-10 reps
RPE 7
3
Chest Supported Row (Machine)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 9.5
RPE 8
2
Dip (Weighted)
2
5-10 reps
RPE 7
3
Chest Supported Row (Machine)
1
5-10 reps
RPE 9
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Cable)
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
4 reps
RPE 5
RPE 5.5
RPE 6
2
Dip (Weighted)
1
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 7
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
4 reps
RPE 5.5
RPE 6
RPE 6.5
2
Dip (Weighted)
1
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 7
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Dip (Weighted)
1
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 7
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
2
Dip (Weighted)
1
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 7
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
1
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 7
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
2
Dip (Weighted)
1
5-10 reps
RPE 9
3
Pull-Up (Weighted)
1
5-10 reps
RPE 7
4
Lateral Raise (Cable)
1
5-10 reps
RPE 9
5
Bicep Curl (Machine)
1
5-10 reps
RPE 9
6
Ab Wheel
1
10-15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@6
2
Squat (Barbell)
2 Sets
6 Reps
@5
3
Front Foot Elevated Split Squat
1 Set
5-10 Reps
@9
4
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@9
5
Hip Adductor (Machine)
1 Set
5-10 Reps
@9
6
Ab Wheel
1 Set
10-15 Reps
@9
Day 2
1
Larsen Press (Barbell)
1 Set
2 Sets
8 Reps
10 Reps
@6
@5
2
Dip (Weighted)
2 Sets
5-10 Reps
@9
3
Pull-Up (Weighted)
1 Set
5-10 Reps
@9
4
Lateral Raise (Cable)
1 Set
5-10 Reps
@9
5
Bicep Curl (Cable)
1 Set
5-10 Reps
@9
Day 3
1
Squat (Paused)
1 Set
5 Reps
@5.5
2
Squat (Paused)
1 Set
7 Reps
@5
3
Front Foot Elevated Split Squat
1 Set
5-10 Reps
@9
4
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@9
5
Hip Adductor (Machine)
1 Set
5-10 Reps
@9
6
Ab Wheel
1 Set
10-15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@6
@5.5
2
Dip (Weighted)
2 Sets
5-10 Reps
@7
3
Chest Supported Row (Machine)
1 Set
5-10 Reps
@9
4
Lateral Raise (Cable)
1 Set
5-10 Reps
@9
5
Bicep Curl (Cable)
1 Set
5-10 Reps
@9
Day 5
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@5
@5.5
@6
2
Dip (Weighted)
1 Set
5-10 Reps
@9
3
Pull-Up (Weighted)
1 Set
5-10 Reps
@7
4
Lateral Raise (Cable)
1 Set
5-10 Reps
@9
5
Bicep Curl (Machine)
1 Set
5-10 Reps
@9
6
Ab Wheel
1 Set
10-15 Reps
@9