Program Description
To get strong on the squat bench and deadlift Things you should know: 1. When putting your maxes in the program make them 10-15 pounds less. 2. Know what “RPE” means and search up an “RPE” chart 3. Go conservative on week 1 to maintain progress block to block
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 15, 2024 06:35
- Last EditedAug 02, 2024 07:08
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Squat (Low Bar)
3
4 reps
76%
3
Hack Squat
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
73%
2
Squat (Low Bar)
3
4 reps
78%
3
Hack Squat
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Squat (Low Bar)
3
4 reps
78%
3
Hack Squat
3
9 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
76%
2
Squat (Low Bar)
3
5 reps
73%
3
Hack Squat
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9 reps
73%
2
Squat (Low Bar)
3
5 reps
81%
3
Hack Squat
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
76%
2
Squat (Low Bar)
2
3 reps
78%
3
Hack Squat
3
8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Squat (Low Bar)
3
4 reps
76%
3
Hack Squat
1
2
8 reps
8 reps
RPE 8
RPE 6
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
77%
2
Squat (Low Bar)
3
5 reps
76%
3
Hack Squat
1
2
9 reps
9 reps
RPE 8
RPE 6
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Squat (Low Bar)
1
1 reps
RPE 6
3
Squat (Low Bar)
3
3 reps
78%
4
Hack Squat
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Squat (Low Bar)
3
6 reps
70%
3
Hack Squat
3
8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
78%
2
Squat (Low Bar)
3
1 reps
RPE 6
3
Squat (Low Bar)
2
2 reps
78%
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
86%
2
Romanian Deadlift (Barbell)
1
3
6 reps
6 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
83%
2
Romanian Deadlift (Barbell)
1
3
7 reps
7 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
89%
2
Romanian Deadlift (Barbell)
1
3
7 reps
7 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
9 reps
RPE 10
5
Lat Pulldown
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
86%
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
86%
2
Romanian Deadlift (Barbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
83%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 6
5
Lat Pulldown
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
87%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87%
2
Romanian Deadlift (Barbell)
4
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
9 reps
RPE 10
5
Lat Pulldown
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
90%
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
83%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
4
Seated Row (Cable)
3
8 reps
RPE 6
5
Lat Pulldown
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
79%
2
Romanian Deadlift (Barbell)
2
2 reps
RPE 6
3
Tricep Rope Push Down (Cable)
2
8 reps
RPE 6
4
Seated Row (Cable)
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
81%
2
Bench Press (Barbell)
3
2 reps
81%
3
Leg Extension
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
78%
2
Bench Press (Barbell)
3
3 reps
78%
3
Leg Extension
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Incline Bench Press (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
81%
2
Bench Press (Barbell)
3
3 reps
81%
3
Leg Extension
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Incline Bench Press (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
81%
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Bench Press (Barbell)
3
4 reps
81%
5
Leg Extension
1
3
11 reps
11 reps
RPE 10
RPE 8
6
Incline Bench Press (Dumbbell)
1
3
11 reps
11 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
4 reps
83%
3
Bench Press (Barbell)
1
1 reps
RPE 7
4
Bench Press (Barbell)
3
4 reps
83%
5
Leg Extension
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
83%
2
Bench Press (Barbell)
2
2 reps
83%
3
Leg Extension
4
8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
83%
2
Squat (Low Bar)
3
2 reps
73%
3
Bench Press (Barbell)
3
2 reps
86%
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
81%
2
Squat (Low Bar)
3
3 reps
83%
3
Bench Press (Barbell)
3
3 reps
73%
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
3 reps
86%
3
Squat (Low Bar)
3
3 reps
76%
4
Bench Press (Barbell)
1
1 reps
RPE 7
5
Bench Press (Barbell)
3
3 reps
86%
6
Leg Extension
1
3
10 reps
10 reps
RPE 10
RPE 8
7
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
83%
2
Squat (Low Bar)
3
2 reps
73%
3
Bench Press (Barbell)
3
2 reps
83%
4
Leg Extension
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
RPE 8
2
Squat (Low Bar)
3
2 reps
76%
3
Bench Press (Barbell)
3
1 reps
RPE 8
4
Bench Press (Barbell)
3
2 reps
76%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
81%
2
Bench Press (Barbell)
4
4 reps
75%
3
Leg Curl
4
8 reps
RPE 10
4
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
78%
2
Bench Press (Barbell)
4
5 reps
72%
3
Leg Curl
4
9 reps
RPE 10
4
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
81%
2
Bench Press (Barbell)
4
4 reps
75%
3
Leg Curl
4
9 reps
RPE 10
4
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
83%
2
Bench Press (Barbell)
4
4 reps
75%
3
Leg Curl
4
11 reps
RPE 10
4
Seated Row (Cable)
1
2
11 reps
11 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83%
2
Bench Press (Barbell)
4
4 reps
75%
3
Leg Curl
4
8 reps
RPE 10
4
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
78%
2
Bench Press (Barbell)
2
3 reps
77%
3
Leg Curl
4
8 reps
RPE 6
4
Seated Row (Cable)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
83%
2
Deadlift (Barbell)
2
2 reps
73%
3
Bench Press (Barbell)
4
4 reps
75%
4
Leg Curl
4
8 reps
RPE 10
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
83%
2
Deadlift (Barbell)
2
3 reps
83%
3
Bench Press (Barbell)
4
5 reps
72%
4
Leg Curl
4
9 reps
RPE 10
5
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
4 reps
76%
3
Bench Press (Barbell)
4
3 reps
77%
4
Leg Curl
4
10 reps
RPE 10
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
81%
2
Bench Press (Barbell)
3
4 reps
75%
3
Leg Curl
3
8 reps
RPE 6
4
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
76%
3
Bench Press (Barbell)
2
2 reps
78%
Week 1
1 / 12 Weeks
Day 3
1
Squat (Low Bar)3 Sets
2 Reps
81%
2
Bench Press (Barbell)3 Sets
2 Reps
81%
3
Leg Extension1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Incline Bench Press (Dumbbell)1 Set
3 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Barbell)3 Sets
2 Reps
86%
2
Romanian Deadlift (Barbell)1 Set
3 Sets
6 Reps
6 Reps
@10
@8
3
Tricep Rope Push Down (Cable)1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Seated Row (Cable)3 Sets
8 Reps
@10
5
Lat Pulldown3 Sets
8 Reps
@10
Day 4
1
Deadlift (Barbell)3 Sets
2 Reps
81%
2
Bench Press (Barbell)4 Sets
4 Reps
75%
3
Leg Curl4 Sets
8 Reps
@10
4
Seated Row (Cable)1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 1
1
Bench Press (Barbell)3 Sets
7 Reps
76%
2
Squat (Low Bar)3 Sets
4 Reps
76%
3
Hack Squat3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)1 Set
2 Sets
8 Reps
8 Reps
@10
@8