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David laid’s compounds

by Finn P.

Program Description

**David Laid's Compounds: 10-Week Strength Program** Unlock your strength potential with this comprehensive 10-week program designed for serious lifters. With 40 sessions spread across the weeks, you'll focus on compound movements that engage multiple muscle groups, enhancing overall power and stability. Each workout targets key muscle groups with a mix of dumbbell and barbell exercises, ensuring a balanced approach to strength training. Get ready to push your limits and achieve impressive results!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 24, 2025 11:36
  • Last Edited
    Aug 25, 2025 02:05
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Bench Press (Dumbbell)
4
6-12 reps
RPE 8.5
5
Squat (Barbell)
4
5-8 reps
RPE 9-10
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Bench Press (Dumbbell)
4
6-12 reps
RPE 8.5
5
Squat (Barbell)
4
5-8 reps
RPE 9-10
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Bench Press (Dumbbell)
4
6-12 reps
RPE 8.5
5
Squat (Barbell)
4
5-8 reps
RPE 9-10
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Bench Press (Dumbbell)
4
6-12 reps
RPE 8.5
5
Squat (Barbell)
4
5-8 reps
RPE 9-10
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Bench Press (Dumbbell)
4
6-12 reps
RPE 8.5
5
Squat (Barbell)
4
5-8 reps
RPE 9-10
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Bench Press (Dumbbell)
4
6-12 reps
RPE 8.5
5
Squat (Barbell)
4
5-8 reps
RPE 9-10
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Bench Press (Dumbbell)
4
6-12 reps
RPE 8.5
5
Squat (Barbell)
4
5-8 reps
RPE 9-10
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Bench Press (Dumbbell)
4
6-12 reps
RPE 8.5
5
Squat (Barbell)
4
5-8 reps
RPE 9-10
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Bench Press (Dumbbell)
4
6-12 reps
RPE 8.5
5
Squat (Barbell)
4
5-8 reps
RPE 9-10
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
4
Bench Press (Dumbbell)
4
6-12 reps
RPE 8.5
5
Squat (Barbell)
4
5-8 reps
RPE 9-10
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 8.5
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 8.5
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 8.5
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 8.5
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 8.5
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 8.5
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 8.5
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 8.5
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 8.5
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Dumbbell Row
4
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 8.5
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-8 reps
RPE 9
2
Bicep Curl (Cable)
3
8-10 reps
RPE 8.5
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
4
Face Pull
3
8-10 reps
RPE 8
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 7.5
6
Russian Twist (Dumbbell)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-8 reps
RPE 9
2
Bicep Curl (Cable)
3
8-10 reps
RPE 8.5
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
4
Face Pull
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-8 reps
RPE 9
2
Bicep Curl (Cable)
3
8-10 reps
RPE 8.5
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
4
Face Pull
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-8 reps
RPE 9
2
Bicep Curl (Cable)
3
8-10 reps
RPE 8.5
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
4
Face Pull
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-8 reps
RPE 9
2
Bicep Curl (Cable)
3
8-10 reps
RPE 8.5
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
4
Face Pull
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-8 reps
RPE 9
2
Bicep Curl (Cable)
3
8-10 reps
RPE 8.5
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
4
Face Pull
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-8 reps
RPE 9
2
Bicep Curl (Cable)
3
8-10 reps
RPE 8.5
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
4
Face Pull
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-8 reps
RPE 9
2
Bicep Curl (Cable)
3
8-10 reps
RPE 8.5
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
4
Face Pull
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-8 reps
RPE 9
2
Bicep Curl (Cable)
3
8-10 reps
RPE 8.5
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
4
Face Pull
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-8 reps
RPE 9
2
Bicep Curl (Cable)
3
8-10 reps
RPE 8.5
3
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
4
Face Pull
3
8-10 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@8
4
Bench Press (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Squat (Barbell)
4 Sets
5-8 Reps
@9-10
6
Standing Calf Raise
4 Sets
8-12 Reps
@9
Day 2
1
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
@8
2
Lat Pulldown
4 Sets
8-10 Reps
@8
3
Dumbbell Row
4 Sets
6-8 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8.5
5
Lying Leg Curl
3 Sets
8-10 Reps
@9
6
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@8.5
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@8.5
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@8
5
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8
6
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@7.5
Day 4
1
Leg Extension
4 Sets
6-8 Reps
@9
2
Bicep Curl (Cable)
3 Sets
8-10 Reps
@8.5
3
Underhand Lat Pulldown
3 Sets
8-10 Reps
@8.5
4
Face Pull
3 Sets
8-10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@7.5
6
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
@8