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
- LevelNovice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedAug 03, 2025 03:07
- Last EditedAug 12, 2025 12:25
Summary
Transform your strength with the Squat and Bench 6-Week program, designed for dedicated lifters ready to elevate their performance. This 5-day-a-week regimen focuses on building foundational strength through key lifts like squats and bench presses, complemented by accessory movements to enhance muscle growth and stability. Each workout is meticulously structured to challenge your limits while promoting recovery, ensuring you make consistent progress. Dive in and unlock your potential over the next six weeks!
Muscle Engagement
Front
Back
MuscleSet
Chest
18.1%
Triceps
16.1%
Front Delts
10.3%
Quadriceps
7.5%
Glutes
7.2%
Abs
7.2%
Hamstrings
6.9%
Adductors
5.6%
Biceps
5.6%
Middle Delts
4.2%
Lats
3.9%
Upper Back
3.6%
Lower Back
2.2%
Rear Delts
0.8%
Forearms
0.8%
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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
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 Squat1 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 Wheel1 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 Squat1 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 Wheel1 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 Wheel1 Set
10-15 Reps
@9