Road to the abyss

by Op P

5 athletes joined

Program Description

Maximize Squat and Bench

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Oct 13, 2024 07:55
Last Edited
Jun 18, 2025 08:07

Summary

Embark on an intense 8-week journey with the "Road to the Abyss" program, designed for those ready to push their limits. This four-day-a-week regimen focuses on compound lifts like the Bench Press and Squat, ensuring you build strength and muscle efficiently. Each session is meticulously crafted to enhance your performance, incorporating a mix of barbell and dumbbell exercises that target all major muscle groups. Get ready to transform your physique and elevate your training to new heights!

Muscle Engagement

Front

Back

MuscleSet

Chest

16.4%

Triceps

15.5%

Quadriceps

13.1%

Hamstrings

12%

Glutes

10.8%

Front Delts

7.9%

Adductors

5.3%

Rear Delts

4.1%

Upper Back

3.8%

Biceps

2.9%

Lats

2.7%

Abs

2.6%

Middle Delts

2.2%

Forearms

0.4%

Lower Back

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 7

WEEK 8

Day 1

Bench Press (Barbell)

5 reps

75%

Squat (Low Bar)

10 reps

65%

Bicep Curl (Barbell)

10-12 reps

Rear Delt Fly (Dumbbell)

12 reps

Hammer Curl

15 reps

Day 1

Squat (Low Bar)

10 reps

71.6%

Rear Delt Fly (Dumbbell)

13 reps

Bench Press (Barbell)

6 reps

75%

Bench Press (Barbell)

3 reps

80%

Hammer Curl

13 reps

Day 1

Squat (Low Bar)

8 reps

78.1%

Bench Press (Barbell)

3 reps

85%

Rear Delt Fly (Dumbbell)

14 reps

Bench Press (Barbell)

8 reps

70%

Hammer Curl

14 reps

Day 1

Squat (Low Bar)

4 reps

84.5%

Bench Press (Close Grip)

3 reps

75%

Rear Delt Fly (Dumbbell)

14 reps

Bench Press (Barbell)

5 reps

70%

Bench Press (Barbell)

2 reps

80%

Hammer Curl

14 reps

Day 1

Squat (Low Bar)

5 reps

93.5%

Day 1

Squat (Low Bar)

5 reps

97%

Day 1

Squat (Low Bar)

3 reps

100.3%

Day 1

Squat (Low Bar)

2 reps

1 reps

80%

93%

Day 2

Lateral Raise (Dumbbell)

12 reps

Tricep Extension (Barbell)

10 reps

Tricep Rope Push Down (Cable)

12 reps

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

1 reps

50%

60%

70%

80%

85%

Hamstring Curl

12 reps

Day 2

Bench Press (Barbell)

8 reps

6 reps

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

75%

80%

85%

Tricep Rope Push Down (Cable)

12 reps

Tricep Extension (Barbell)

10 reps

Lateral Raise (Dumbbell)

12 reps

Hamstring Curl

13 reps

Day 2

Bench Press (Barbell)

8 reps

6 reps

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

75%

80%

85%

90%

Tricep Rope Push Down (Cable)

13 reps

Tricep Extension (Barbell)

13 reps

Lateral Raise (Dumbbell)

13 reps

Hamstring Curl

15 reps

Day 2

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

75%

80%

Tricep Extension (Barbell)

13 reps

Hamstring Curl

15 reps

Tricep Rope Push Down (Cable)

13 reps

Lateral Raise (Dumbbell)

13 reps

Bench Press (Close Grip)

3 reps

75%

Day 2

Squat (Low Bar)

3 reps

97%

Day 2

Squat (Low Bar)

3 reps

100%

Day 2

Squat (Low Bar)

2 reps

100.6%

Day 2

Squat (Low Bar)

2 reps

1 reps

83%

90%

100%

Squat (Low Bar)

1+ reps

RPE 10

Day 3

Squat (Low Bar)

8 reps

70%

Lat Pulldown

8 reps

Rear Delt Fly (Dumbbell)

10 reps

Incline Curl (Dumbbell)

6 reps

Hammer Curl

12 reps

Day 3

Squat (Low Bar)

6 reps

76.8%

Lat Pulldown

8 reps

Rear Delt Fly (Dumbbell)

10 reps

Incline Curl (Dumbbell)

7 reps

Hammer Curl

13 reps

Day 3

Squat (Low Bar)

6 reps

83.2%

Lat Pulldown

8 reps

Rear Delt Fly (Dumbbell)

10 reps

Incline Curl (Dumbbell)

7 reps

Hammer Curl

13 reps

Day 3

Squat (Low Bar)

8 reps

89.7%

Lat Pulldown

8 reps

Incline Curl (Dumbbell)

7 reps

Hammer Curl

13 reps

Rear Delt Fly (Dumbbell)

10 reps

Day 4

Bench Press (Barbell)

3 reps

80%

Bench Press (Close Grip)

8 reps

60%

Bench Press (Close Grip)

AMRAP

60%

Bench Press (Dumbbell)

12 reps

Tricep Extension (Dumbbell)

12 reps

Day 4

Bench Press (Barbell)

4 reps

80%

Bench Press (Close Grip)

6 reps

65%

Bench Press (Close Grip)

AMRAP

65%

Bench Press (Dumbbell)

12 reps

Tricep Extension (Dumbbell)

10 reps

Day 4

Bench Press (Barbell)

4 reps

80%

Bench Press (Close Grip)

4 reps

70%

Bench Press (Close Grip)

AMRAP

70%

Bench Press (Dumbbell)

12 reps

Tricep Extension (Dumbbell)

10 reps

Day 4

Bench Press (Dumbbell)

12 reps

Bench Press (Barbell)

AMRAP

85%

Tricep Extension (Dumbbell)

10 reps

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

75%

Squat (Low Bar)

4 Sets

10 Reps

65%

Bicep Curl (Barbell)

2 Sets

10-12 Reps

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

Hammer Curl

2 Sets

15 Reps

Day 2

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Tricep Extension (Barbell)

2 Sets

10 Reps

Tricep Rope Push Down (Cable)

2 Sets

12 Reps

Bench Press (Barbell)

1 Set

8 Reps

6 Reps

4 Reps

3 Reps

1 Reps

50%

60%

70%

80%

85%

Hamstring Curl

2 Sets

12 Reps

Day 3

Squat (Low Bar)

5 Sets

8 Reps

70%

Lat Pulldown

3 Sets

8 Reps

Rear Delt Fly (Dumbbell)

2 Sets

10 Reps

Incline Curl (Dumbbell)

2 Sets

6 Reps

Hammer Curl

2 Sets

12 Reps

Day 4

Bench Press (Barbell)

2 Sets

3 Reps

80%

Bench Press (Close Grip)

2 Sets

8 Reps

60%

Bench Press (Close Grip)

1 Set

AMRAP

60%

Bench Press (Dumbbell)

3 Sets

12 Reps

Tricep Extension (Dumbbell)

3 Sets

12 Reps