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“Buried Alive” | Build a Big Squat

by Hadrian
2 athletes joined

Program Description

Build your squat quickly. Max out at the end to determine a new PR. Intensity will remain low until the end of the block when the max out occurs. Intensity is low but volume is high. Frequency-based strength progression is the goal. The end goal should be to put 10-20lbs on your squat in the first 4-week block. This can be run multiple times with different weights.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 09, 2025 02:41
  • Last Edited
    Jun 18, 2025 08:22

Summary

Unleash your strength with "Buried Alive," a focused 5-week program designed to build a powerful squat. Training five days a week, you'll engage in a mix of barbell squats, deadlifts, and overhead presses, ensuring full-body development while honing your technique. Each session is crafted to push your limits, combining high-intensity workouts with targeted accessory movements. Prepare to dig deep and emerge stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Hamstrings
10.7%
Glutes
10.6%
Triceps
9%
Front Delts
8.7%
Middle Delts
7.9%
Chest
7.7%
Upper Back
5.9%
Biceps
4.5%
Adductors
4.1%
Lats
4.1%
Lower Back
3.3%
Abs
3.3%
Rear Delts
3.2%
Calves
2.6%
Abductors
1.6%
Forearms
0.5%
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-5 reps
4-5 reps
RPE 9
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8.5
4
Hip Adductor (Machine)
2
12-15 reps
RPE 7.5-8
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 7.5-8
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-4 reps
3-4 reps
RPE 9
RPE 9.5
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8.5
4
Hip Adductor (Machine)
2
6-8 reps
RPE 7.5-8
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2-3 reps
2-3 reps
RPE 9
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8.5
4
Hip Adductor (Machine)
2
12-15 reps
RPE 7.5-8
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 7.5-8
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
4-6 reps
RPE 8.5
4
Hip Adductor (Machine)
2
4-6 reps
RPE 7.5-8
5
Hip Abductor (Machine)
1
1
4-6 reps
4-6 reps
RPE 7.5-8
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
40%
50%
60%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-5 reps
4-5 reps
7-8 reps
7-8 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
5-6 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8-8.5
4
V-Handle Tricep Pushdown (Cable)
2
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-4 reps
3-4 reps
5-6 reps
5-6 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
5-6 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
2
7-8 reps
5-6 reps
RPE 8-9
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Deficit Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-5 reps
4-5 reps
7-8 reps
7-8 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
5-6 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8-8.5
4
V-Handle Tricep Pushdown (Cable)
2
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
1-2 reps
4-5 reps
4-5 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
40%
50%
60%
65%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
RPE 6-6.5
2
T-Bar Row
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 10
RPE 8
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 8
4
Face Pull
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
RPE 6-6.5
2
T-Bar Row
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 10
RPE 8
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 8
4
Face Pull
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
RPE 6-6.5
2
T-Bar Row
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 10
RPE 8
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 8
4
Face Pull
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
RPE 6-6.5
2
T-Bar Row
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 10
RPE 8
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 8
4
Face Pull
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
40%
50%
60%
65%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9
2
Overhead Press (Barbell)
2
2
3-5 reps
8-10 reps
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
2
15-20 reps
10-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9
2
Overhead Press (Barbell)
2
2
2-3 reps
6-8 reps
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
2
15-20 reps
10-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9
2
Overhead Press (Barbell)
2
2
3-5 reps
8-10 reps
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
2
15-20 reps
10-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9
2
Overhead Press (Barbell)
2
2
3-5 reps
8-10 reps
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
2
15-20 reps
10-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
1 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hamstring Curl
4
10-12 reps
RPE 9
4
Calf Raise (Machine)
2
2
15-25 reps
15-25 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
1 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hamstring Curl
4
10-12 reps
RPE 9
4
Calf Raise (Machine)
2
2
15-25 reps
15-25 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
1 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hamstring Curl
4
10-12 reps
RPE 9
4
Calf Raise (Machine)
2
2
15-25 reps
15-25 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
1 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hamstring Curl
4
10-12 reps
RPE 9
4
Calf Raise (Machine)
2
2
15-25 reps
15-25 reps
RPE 9
RPE 10
Week 1
1 / 5 Weeks
Day 3
1
Squat (Barbell)
2 Sets
10-12 Reps
@6-6.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
12-15 Reps
@8
@9
@10
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@8
4
Face Pull
2 Sets
10-15 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@8.5-9
@8.5-9
2
Overhead Press (Barbell)
2 Sets
2 Sets
3-5 Reps
8-10 Reps
@8.5
@9.5
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
2 Sets
15-20 Reps
10-12 Reps
@9.5
@10
5
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@9.5
Day 1
1
Squat (Barbell)
2 Sets
1 Set
4-5 Reps
4-5 Reps
@9
@9.5
2
Leg Press
2 Sets
6-8 Reps
@8
3
Leg Extension
2 Sets
10-12 Reps
@8.5
4
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7.5-8
5
Hip Abductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7.5-8
@7.5-8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
4-5 Reps
7-8 Reps
7-8 Reps
@8.5
@9
@8.5
@9
2
Bench Press (Dumbbell)
3 Sets
5-6 Reps
@9
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@8-8.5
4
V-Handle Tricep Pushdown (Cable)
2 Sets
2 Sets
10-12 Reps
6-8 Reps
@8-9
@8-9
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
1 Reps
1 Reps
@7
@8
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Hamstring Curl
4 Sets
10-12 Reps
@9
4
Calf Raise (Machine)
2 Sets
2 Sets
15-25 Reps
15-25 Reps
@9
@10