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T2C DL Off Season 1

by Tom H.
1 athletes joined

Program Description

This programme is an introduction to barbell training for endurance athletes. The goal is to get experience and practise being under the bar rather than increasing weight. Sets of 5-8. Once you can perform 8 great reps increase the weight by 5kg for lower body and 2.5kg for upper body.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 21, 2024 12:58
  • Last Edited
    Jun 18, 2025 09:52

Summary

Unlock your strength potential with the T2C DL Off Season 1 program, designed for dedicated lifters looking to build muscle and power over four weeks. This two-day-a-week regimen focuses on essential compound lifts, including the Low Bar Squat, Romanian Deadlift, and Bench Press, ensuring a balanced approach to strength training. Each session is structured to push your limits with targeted rep ranges and intensities, all within the comfort of your garage gym. Embrace the off-season and prepare to elevate your performance when it counts!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Seated Row (Cable)
3
5-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Seated Row (Cable)
3
5-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Seated Row (Cable)
3
5-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Seated Row (Cable)
3
5-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 7
2
Military Press (Barbell)
3
5-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 7
4
Lat Pulldown
3
5-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 7
2
Military Press (Barbell)
3
5-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 7
4
Lat Pulldown
3
5-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 7
2
Military Press (Barbell)
3
5-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 7
4
Lat Pulldown
3
5-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 7
2
Military Press (Barbell)
3
5-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 7
4
Lat Pulldown
3
5-8 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
5-8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@7
3
Bench Press (Barbell)
3 Sets
5-8 Reps
@7
4
Seated Row (Cable)
3 Sets
5-8 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@7
2
Military Press (Barbell)
3 Sets
5-8 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@7
4
Lat Pulldown
3 Sets
5-8 Reps
@7