Program Description
Maximize Squat and Bench
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedOct 13, 2024 07:55
- Last EditedJun 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!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Low Bar)
4
10 reps
65%
3
Bicep Curl (Barbell)
2
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Hammer Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
71.6%
2
Rear Delt Fly (Dumbbell)
3
13 reps
-
3
Bench Press (Barbell)
3
6 reps
75%
4
Bench Press (Barbell)
4
3 reps
80%
5
Hammer Curl
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
8 reps
78.1%
2
Bench Press (Barbell)
4
3 reps
85%
3
Rear Delt Fly (Dumbbell)
3
14 reps
-
4
Bench Press (Barbell)
3
8 reps
70%
5
Hammer Curl
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
4 reps
84.5%
2
Bench Press (Close Grip)
1
3 reps
75%
3
Rear Delt Fly (Dumbbell)
3
14 reps
-
4
Bench Press (Barbell)
3
5 reps
70%
5
Bench Press (Barbell)
3
2 reps
80%
6
Hammer Curl
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
93.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
97%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
100.3%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2
2 reps
1 reps
80%
93%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Tricep Extension (Barbell)
2
10 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
1 reps
50%
60%
70%
80%
85%
5
Hamstring Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
75%
80%
85%
2
Tricep Rope Push Down (Cable)
2
12 reps
-
3
Tricep Extension (Barbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hamstring Curl
2
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
2
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
2 reps
50%
60%
70%
75%
80%
85%
90%
2
Tricep Rope Push Down (Cable)
2
13 reps
-
3
Tricep Extension (Barbell)
2
13 reps
-
4
Lateral Raise (Dumbbell)
3
13 reps
-
5
Hamstring Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
2
Tricep Extension (Barbell)
2
13 reps
-
3
Hamstring Curl
2
15 reps
-
4
Tricep Rope Push Down (Cable)
2
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Bench Press (Close Grip)
2
3 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
97%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
100.6%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
1
2 reps
2 reps
1 reps
83%
90%
100%
2
Squat (Low Bar)
1
1+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
8 reps
70%
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
2
10 reps
-
4
Incline Curl (Dumbbell)
2
6 reps
-
5
Hammer Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
6 reps
76.8%
2
Lat Pulldown
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
2
10 reps
-
4
Incline Curl (Dumbbell)
2
7 reps
-
5
Hammer Curl
2
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
83.2%
2
Lat Pulldown
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
2
10 reps
-
4
Incline Curl (Dumbbell)
2
7 reps
-
5
Hammer Curl
2
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
89.7%
2
Lat Pulldown
4
8 reps
-
3
Incline Curl (Dumbbell)
2
7 reps
-
4
Hammer Curl
2
13 reps
-
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Close Grip)
2
8 reps
60%
3
Bench Press (Close Grip)
1
AMRAP
60%
4
Bench Press (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
2
6 reps
65%
3
Bench Press (Close Grip)
1
AMRAP
65%
4
Bench Press (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Bench Press (Close Grip)
2
4 reps
70%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Bench Press (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
1
AMRAP
85%
3
Tricep Extension (Dumbbell)
4
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
75%
2
Squat (Low Bar)4 Sets
10 Reps
65%
3
Bicep Curl (Barbell)2 Sets
10-12 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
-
5
Hammer Curl2 Sets
15 Reps
-
Day 2
1
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
2
Tricep Extension (Barbell)2 Sets
10 Reps
-
3
Tricep Rope Push Down (Cable)2 Sets
12 Reps
-
4
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
1 Reps
50%
60%
70%
80%
85%
5
Hamstring Curl2 Sets
12 Reps
-
Day 3
1
Squat (Low Bar)5 Sets
8 Reps
70%
2
Lat Pulldown3 Sets
8 Reps
-
3
Rear Delt Fly (Dumbbell)2 Sets
10 Reps
-
4
Incline Curl (Dumbbell)2 Sets
6 Reps
-
5
Hammer Curl2 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)2 Sets
3 Reps
80%
2
Bench Press (Close Grip)2 Sets
8 Reps
60%
3
Bench Press (Close Grip)1 Set
AMRAP
60%
4
Bench Press (Dumbbell)3 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)3 Sets
12 Reps
-