Program Description
Lifters aiming to improve squat, bench, and deadlift simultaneously. Those who want a structured rep scheme for strength plus accessory work for hypertrophy. Intermediate to advanced lifters familiar with 5/3/1 percentages and form. De-load after the 3rd week of main lifts. Take a full rest day after Day 2 and Day 7. Use 90% of your TM for main lift percentages. Adjust accessory volume depending on recovery and energy. Focus on form, control, and progressive overload. increase weekly your 90% by how u preformed on month don't make it strict just 5 kg lower body or 2.5-3 kg upper be more versatile. and its joint friendly one while pushing u hard .
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout90 minutes
- CreatedOct 31, 2025 02:38
- Last EditedNov 14, 2025 11:11
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Chest
11.4%
Quadriceps
9.7%
Triceps
9.5%
Hamstrings
7.7%
Front Delts
7.5%
Upper Back
6.4%
Lats
6.1%
Abs
5.1%
Biceps
4.9%
Adductors
4.7%
Middle Delts
4.2%
Lower Back
3.1%
Abductors
3%
Calves
3%
Forearms
1.3%
Rear Delts
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
3
6-8 reps
65%
4
Squat (Barbell)
3
5-7 reps
60%
5
Hamstring Curl
3
8-12 reps
-
6
Glute Kickback (Cable)
3
8-12 reps
-
7A
Hip Abductor (Machine)
3
8-12 reps
-
7B
Hip Adductor (Machine)
3
8-12 reps
-
7C
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Deadlift (Barbell)
3
5-7 reps
70%
4
Squat (Barbell)
2
4-5 reps
65%
5
Hamstring Curl
3
6-9 reps
-
6
Glute Kickback (Cable)
3
6-9 reps
-
7A
Hip Abductor (Machine)
3
6-9 reps
-
7B
Hip Adductor (Machine)
3
6-9 reps
-
7C
Seated Calf Raise
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Deadlift (Barbell)
3
4-6 reps
75%
4
Squat (Barbell)
2
3-4 reps
70%
5
Hamstring Curl
2
6-9 reps
-
6
Glute Kickback (Cable)
2
6-9 reps
-
7A
Hip Abductor (Machine)
2
6-9 reps
-
7B
Hip Adductor (Machine)
2
6-9 reps
-
7C
Seated Calf Raise
2
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
3
6-8 reps
65%
4
Bent Over Row (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8A
Ql Raises + Back Extension
3
8-12 reps
-
8B
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
3
5-7 reps
70%
4
Bent Over Row (Dumbbell)
3
6-9 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-9 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8A
Ql Raises + Back Extension
3
6-9 reps
-
8B
Cable Crunch
3
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Bench Press (Barbell)
3
4-6 reps
75%
4
Bent Over Row (Dumbbell)
2
6-9 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-9 reps
-
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Weighted)
2
AMRAP
-
8A
Ql Raises + Back Extension
2
6-9 reps
-
8B
Cable Crunch
2
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
70%
2
Bench Press (Barbell)
2
6-8 reps
60%
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
75%
2
Bench Press (Barbell)
2
5-7 reps
65%
3
Bent Over Row (Dumbbell)
3
6-9 reps
-
4
Lateral Raise (Dumbbell)
3
6-9 reps
-
5
Pec Deck (Machine)
3
6-9 reps
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
2
6-9 reps
-
8
Reverse Curl (Barbell)
2
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
80%
2
Bench Press (Barbell)
2
3-5 reps
70%
3
Bent Over Row (Dumbbell)
2
6-9 reps
-
4
Lateral Raise (Dumbbell)
2
6-9 reps
-
5
Pec Deck (Machine)
2
6-9 reps
-
6
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
6-9 reps
-
8
Reverse Curl (Barbell)
2
6-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
3
6-8 reps
65%
4
Deadlift (Barbell)
3
5-7 reps
45%
5
Leg Extension
3
8-12 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8A
Hip Abductor (Machine)
3
8-12 reps
-
8B
Hip Adductor (Machine)
3
8-12 reps
-
8C
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
3+ reps
90%
3
Squat (Barbell)
3
5-7 reps
70%
4
Deadlift (Barbell)
2
4-5 reps
50%
5
Leg Extension
3
6-9 reps
-
6
Romanian Deadlift (Barbell)
3
6-9 reps
-
7
Glute Kickback (Cable)
3
6-9 reps
-
8A
Hip Abductor (Machine)
3
6-9 reps
-
8B
Hip Adductor (Machine)
3
6-9 reps
-
8C
Standing Calf Raise
3
6-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Squat (Barbell)
3
4-6 reps
75%
4
Deadlift (Barbell)
2
3-4 reps
55%
5
Leg Extension
3
6-12 reps
-
6
Romanian Deadlift (Barbell)
2
6-9 reps
-
7
Glute Kickback (Cable)
2
6-9 reps
-
8A
Hip Abductor (Machine)
3
6-9 reps
-
8B
Hip Adductor (Machine)
3
6-9 reps
-
8C
Standing Calf Raise
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
70%
2
Bench Press (Barbell)
2
0.5-1 mins
100%
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Pull-Up Underhand Grib
3
AMRAP
-
6
Dip (Weighted)
3
AMRAP
-
7A
Ql Raises + Back Extension
3
8-12 reps
-
7B
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
75%
2
Bench Press (Barbell)
2
0.5-1 mins
100%
3
Bent Over Row (Dumbbell)
3
6-9 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-9 reps
-
5
Pull-Up Underhand Grib
3
AMRAP
-
6
Dip (Weighted)
3
AMRAP
-
7A
Ql Raises + Back Extension
3
6-9 reps
-
7B
Cable Crunch
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-4 reps
80%
2
Bench Press (Barbell)
2
0.5-1 mins
100%
3
Bent Over Row (Dumbbell)
2
6-9 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-9 reps
-
5
Pull-Up Underhand Grib
2
AMRAP
-
6
Dip (Weighted)
2
AMRAP
-
7A
Ql Raises + Back Extension
2
6-9 reps
-
7B
Cable Crunch
2
6-9 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)1 Set
5+ Reps
85%
3
Deadlift (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
65%
65%
65%
4
Squat (Barbell)1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
60%
60%
60%
5
Hamstring Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Glute Kickback (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7A
Hip Abductor (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7B
Hip Adductor (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7C
Seated Calf Raise1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)1 Set
5+ Reps
85%
3
Bench Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
65%
65%
65%
4
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Wide Grip Pull-Up1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Dip (Weighted)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8A
Ql Raises + Back Extension 1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8B
Cable Crunch1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
70%
70%
70%
2
Bench Press (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
60%
60%
3
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Pec Deck (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Pull-Up (Neutral Grip, Bodyweight)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Hammer Curl (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
8
Reverse Curl (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Squat (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)1 Set
5+ Reps
85%
3
Squat (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
65%
65%
65%
4
Deadlift (Barbell)1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
45%
45%
45%
5
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Glute Kickback (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8A
Hip Abductor (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8B
Hip Adductor (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8C
Standing Calf Raise1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 5
1
Bench Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
70%
70%
70%
2
Bench Press (Barbell)1 Set
1 Set
0.5-1 mins
0.5-1 mins
100%
100%
3
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Pull-Up Underhand Grib 1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Dip (Weighted)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7A
Ql Raises + Back Extension 1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7B
Cable Crunch1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-