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Squat Program

by David S.

Program Description

2 days on, 1 day off cycle. After 4 weeks repeat with an increase 1rm percentage. Use your 1rm% for squat the same as tempo and pause squats.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2025 04:57
  • Last Edited
    Apr 23, 2025 06:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2
Underhand Bench Press (Dumbbell)
3
12-20 reps
-
3A
Lateral Raise Seated (Dumbbell)
2
12-20 reps
-
3B
Seated Lu Raise
2
12-20 reps
-
4A
Overhead Extension (EZ Bar)
2
12-20 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-20 reps
-
5A
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
-
5B
Wrist Curls
2
12-20 reps
-
5C
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
-
6A
Neck Flexion
2
12-20 reps
-
6B
Neck Extension
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2
Underhand Bench Press (Dumbbell)
3
12-20 reps
-
3A
Lateral Raise Seated (Dumbbell)
2
12-20 reps
-
3B
Seated Lu Raise
2
12-20 reps
-
4A
Overhead Extension (EZ Bar)
2
12-20 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-20 reps
-
5A
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
-
5B
Wrist Curls
2
12-20 reps
-
5C
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
-
6A
Neck Flexion
2
12-20 reps
-
6B
Neck Extension
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2
Underhand Bench Press (Dumbbell)
3
12-20 reps
-
3A
Lateral Raise Seated (Dumbbell)
2
12-20 reps
-
3B
Seated Lu Raise
2
12-20 reps
-
4A
Overhead Extension (EZ Bar)
2
12-20 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-20 reps
-
5A
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
-
5B
Wrist Curls
2
12-20 reps
-
5C
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
-
6A
Neck Flexion
2
12-20 reps
-
6B
Neck Extension
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2
Underhand Bench Press (Dumbbell)
3
12-20 reps
-
3A
Lateral Raise Seated (Dumbbell)
2
12-20 reps
-
3B
Seated Lu Raise
2
12-20 reps
-
4A
Overhead Extension (EZ Bar)
2
12-20 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-20 reps
-
5A
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
-
5B
Wrist Curls
2
12-20 reps
-
5C
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
-
6A
Neck Flexion
2
12-20 reps
-
6B
Neck Extension
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
4 reps
5 reps
85%
75%
70%
2
Tempo Squat (Barbell)
3
6 reps
56%
3A
Leg Curl
3
12-20 reps
-
3B
Single Leg Extension
3
12-20 reps
-
3C
Hip Adductor (Machine)
3
12-20 reps
-
4A
Abs Crunch (Weighted)
2
12-20 reps
-
4B
Abs Crunch (Machine)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
4 reps
5 reps
87.5%
76%
71%
2
Tempo Squat (Barbell)
3
6 reps
57%
3A
Leg Curl
3
12-20 reps
-
3B
Single Leg Extension
3
12-20 reps
-
3C
Hip Adductor (Machine)
3
12-20 reps
-
4A
Abs Crunch (Weighted)
2
12-20 reps
-
4B
Abs Crunch (Machine)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
4 reps
5 reps
90%
77%
72%
2
Tempo Squat (Barbell)
3
6 reps
58%
3A
Leg Curl
3
12-20 reps
-
3B
Single Leg Extension
3
12-20 reps
-
3C
Hip Adductor (Machine)
3
12-20 reps
-
4A
Abs Crunch (Weighted)
2
12-20 reps
-
4B
Abs Crunch (Machine)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
4 reps
5 reps
92.5%
78%
73%
2
Tempo Squat (Barbell)
3
6 reps
59%
3A
Leg Curl
3
12-20 reps
-
3B
Single Leg Extension
3
12-20 reps
-
3C
Hip Adductor (Machine)
3
12-20 reps
-
4A
Abs Crunch (Weighted)
2
12-20 reps
-
4B
Abs Crunch (Machine)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported T-Bar Row
2
12-20 reps
-
2B
Underhand Lat Pulldown
2
12-20 reps
-
3A
Bicep Curl (EZ Bar)
2
12-20 reps
-
3B
Incline Curl (Dumbbell)
2
12-20 reps
-
4A
Rear Delt Fly (Machine)
2
12-20 reps
-
4B
Rotator Cuff On Knee
2
12-20 reps
-
5A
Smith Machine Shrug
2
12-20 reps
-
5B
Shrug (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported T-Bar Row
2
12-20 reps
-
2B
Underhand Lat Pulldown
2
12-20 reps
-
3A
Bicep Curl (EZ Bar)
2
12-20 reps
-
3B
Incline Curl (Dumbbell)
2
12-20 reps
-
4A
Rear Delt Fly (Machine)
2
12-20 reps
-
4B
Rotator Cuff On Knee
2
12-20 reps
-
5A
Smith Machine Shrug
2
12-20 reps
-
5B
Shrug (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported T-Bar Row
2
12-20 reps
-
2B
Underhand Lat Pulldown
2
12-20 reps
-
3A
Bicep Curl (EZ Bar)
2
12-20 reps
-
3B
Incline Curl (Dumbbell)
2
12-20 reps
-
4A
Rear Delt Fly (Machine)
2
12-20 reps
-
4B
Rotator Cuff On Knee
2
12-20 reps
-
5A
Smith Machine Shrug
2
12-20 reps
-
5B
Shrug (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported T-Bar Row
2
12-20 reps
-
2B
Underhand Lat Pulldown
2
12-20 reps
-
3A
Bicep Curl (EZ Bar)
2
12-20 reps
-
3B
Incline Curl (Dumbbell)
2
12-20 reps
-
4A
Rear Delt Fly (Machine)
2
12-20 reps
-
4B
Rotator Cuff On Knee
2
12-20 reps
-
5A
Smith Machine Shrug
2
12-20 reps
-
5B
Shrug (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Above Parallel Pause Squat
3
4 reps
70%
2
Tempo Squat (Barbell)
3
6 reps
60%
3
Back Extension (Weighted)
3
10-15 reps
-
4A
Overhead Extension (EZ Bar)
3
12-20 reps
-
4B
Bicep Curl (EZ Bar)
3
12-20 reps
-
5A
Abs Crunch (Weighted)
2
12-20 reps
-
5B
Abs Crunch (Machine)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Above Parallel Pause Squat
3
4 reps
71%
2
Tempo Squat (Barbell)
3
6 reps
61%
3
Back Extension (Weighted)
3
10-15 reps
-
4A
Overhead Extension (EZ Bar)
3
12-20 reps
-
4B
Bicep Curl (EZ Bar)
3
12-20 reps
-
5A
Abs Crunch (Weighted)
2
12-20 reps
-
5B
Abs Crunch (Machine)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Above Parallel Pause Squat
3
4 reps
72%
2
Tempo Squat (Barbell)
3
6 reps
62%
3
Back Extension (Weighted)
3
10-15 reps
-
4A
Overhead Extension (EZ Bar)
3
12-20 reps
-
4B
Bicep Curl (EZ Bar)
3
12-20 reps
-
5A
Abs Crunch (Weighted)
2
12-20 reps
-
5B
Abs Crunch (Machine)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Above Parallel Pause Squat
3
4 reps
73%
2
Tempo Squat (Barbell)
3
6 reps
63%
3
Back Extension (Weighted)
3
10-15 reps
-
4A
Overhead Extension (EZ Bar)
3
12-20 reps
-
4B
Bicep Curl (EZ Bar)
3
12-20 reps
-
5A
Abs Crunch (Weighted)
2
12-20 reps
-
5B
Abs Crunch (Machine)
2
12-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Dumbbell Benchpress (Paused)
3 Sets
8-12 Reps
-
2
Underhand Bench Press (Dumbbell)
3 Sets
12-20 Reps
-
3A
Lateral Raise Seated (Dumbbell)
2 Sets
12-20 Reps
-
3B
Seated Lu Raise
2 Sets
12-20 Reps
-
4A
Overhead Extension (EZ Bar)
2 Sets
12-20 Reps
-
4B
Tricep Rope Push Down (Cable)
2 Sets
12-20 Reps
-
5A
Reverse Wrist Curl (Dumbbell)
2 Sets
12-20 Reps
-
5B
Wrist Curls
2 Sets
12-20 Reps
-
5C
Reverse Bicep Curl (EZ Bar)
2 Sets
12-20 Reps
-
6A
Neck Flexion
2 Sets
12-20 Reps
-
6B
Neck Extension
2 Sets
12-20 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
85%
75%
70%
2
Tempo Squat (Barbell)
3 Sets
6 Reps
56%
3A
Leg Curl
3 Sets
12-20 Reps
-
3B
Single Leg Extension
3 Sets
12-20 Reps
-
3C
Hip Adductor (Machine)
3 Sets
12-20 Reps
-
4A
Abs Crunch (Weighted)
2 Sets
12-20 Reps
-
4B
Abs Crunch (Machine)
2 Sets
12-20 Reps
-
Day 4
1
Above Parallel Pause Squat
3 Sets
4 Reps
70%
2
Tempo Squat (Barbell)
3 Sets
6 Reps
60%
3
Back Extension (Weighted)
3 Sets
10-15 Reps
-
4A
Overhead Extension (EZ Bar)
3 Sets
12-20 Reps
-
4B
Bicep Curl (EZ Bar)
3 Sets
12-20 Reps
-
5A
Abs Crunch (Weighted)
2 Sets
12-20 Reps
-
5B
Abs Crunch (Machine)
3 Sets
12-20 Reps
-
Day 3
1A
Bent Over Row (Barbell)
2 Sets
8-12 Reps
-
1B
Pull-Up (Weighted)
2 Sets
8-12 Reps
-
2A
Chest Supported T-Bar Row
2 Sets
12-20 Reps
-
2B
Underhand Lat Pulldown
2 Sets
12-20 Reps
-
3A
Bicep Curl (EZ Bar)
2 Sets
12-20 Reps
-
3B
Incline Curl (Dumbbell)
2 Sets
12-20 Reps
-
4A
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
-
4B
Rotator Cuff On Knee
2 Sets
12-20 Reps
-
5A
Smith Machine Shrug
2 Sets
12-20 Reps
-
5B
Shrug (Dumbbell)
2 Sets
12-20 Reps
-