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PSC Ultimate Compound Beast

by John T.

Program Description

Blast your manliness by smashing out strength with compound lifts! No fairy stuff here

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 11, 2025 09:17
  • Last Edited
    Dec 15, 2025 09:40
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Glutes
12.8%
Hamstrings
11.1%
Triceps
10.9%
Front Delts
10.9%
Upper Back
7.7%
Lats
7.7%
Abs
6.9%
Chest
6.5%
Middle Delts
4.4%
Lower Back
3.4%
Biceps
1.8%
Full-Body
1.8%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72%
2
Deadlift (Barbell)
4
3 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Deadlift (Deficit)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
74%
2
Deadlift (Barbell)
4
3 reps
67%
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Deadlift (Deficit)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
76%
2
Deadlift (Barbell)
4
3 reps
68.5%
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Deadlift (Deficit)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Deadlift (Barbell)
4
3 reps
70%
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Deadlift (Deficit)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Deadlift (Barbell)
3
3 reps
72%
3
Front Squat (Paused)
3
6 reps
RPE 9
4
Deadlift (Deficit)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
82.5%
2
Deadlift (Barbell)
3
3 reps
74%
3
Front Squat (Paused)
3
6 reps
RPE 9
4
Deadlift (Deficit)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
3 reps
77.5%
3
Front Squat (Paused)
3
6 reps
RPE 9
4
Deadlift (Deficit)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87%
2
Deadlift (Barbell)
3
3 reps
80%
3
Front Squat (Paused)
3
6 reps
RPE 9
4
Deadlift (Deficit)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
89%
2
Deadlift (Barbell)
3
2 reps
RPE 8
3
Front Squat (Paused)
3
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
91%
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Front Squat (Paused)
3
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
92.5%
2
Deadlift (Barbell)
3
2 reps
RPE 8
3
Front Squat (Paused)
3
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
95%
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Front Squat (Paused)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72%
2
Barbell Row
4
6 reps
70%
3
Overhead Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
74%
2
Barbell Row
4
6 reps
72%
3
Overhead Press (Barbell)
3
6-8 reps
72%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
76%
2
Barbell Row
4
6 reps
74%
3
Overhead Press (Barbell)
3
6-8 reps
74%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
78%
2
Barbell Row
4
6 reps
75%
3
Overhead Press (Barbell)
3
6-8 reps
75%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Barbell Row
4
5 reps
76%
3
Overhead Press (Barbell)
3
5 reps
77%
4
Pull-Up (Weighted)
3
5-8 reps
-
5
Dip (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
82%
2
Barbell Row
4
5 reps
77.5%
3
Overhead Press (Barbell)
3
5 reps
79%
4
Pull-Up (Weighted)
3
5-8 reps
-
5
Dip (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
83.5%
2
Barbell Row
4
5 reps
79%
3
Overhead Press (Barbell)
3
5 reps
81%
4
Pull-Up (Weighted)
3
5-8 reps
-
5
Dip (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Barbell Row
4
5 reps
80%
3
Overhead Press (Barbell)
3
5 reps
83%
4
Pull-Up (Weighted)
3
5-8 reps
-
5
Dip (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
87%
2
Barbell Row
5
3 reps
RPE 8
3
Overhead Press (Barbell)
4
3 reps
RPE 8
4
Pull-Up (Weighted)
3
3-5 reps
RPE 10
5
Dip (Weighted)
3
3-5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
89%
2
Barbell Row
5
3 reps
RPE 8
3
Overhead Press (Barbell)
4
3 reps
RPE 8
4
Pull-Up (Weighted)
3
3-5 reps
RPE 10
5
Dip (Weighted)
3
3-5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
91%
2
Barbell Row
5
3 reps
RPE 9
3
Overhead Press (Barbell)
4
3 reps
RPE 9
4
Pull-Up (Weighted)
3
3-5 reps
RPE 10
5
Dip (Weighted)
3
3-5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
93%
2
Barbell Row
5
3 reps
RPE 9
3
Overhead Press (Barbell)
4
3 reps
RPE 9
4
Pull-Up (Weighted)
3
3-5 reps
RPE 10
5
Dip (Weighted)
3
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
70%
2
Pin Squat
3
5 reps
-
3
Split Squat (Barbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
73%
2
Pin Squat
3
5 reps
-
3
Split Squat (Barbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
76%
2
Pin Squat
3
5 reps
-
3
Split Squat (Barbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Pin Squat
3
5 reps
-
3
Split Squat (Barbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Pin Squat
4
3 reps
-
3
Split Squat (Barbell)
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
82.5%
2
Pin Squat
4
3 reps
-
3
Split Squat (Barbell)
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
84%
2
Pin Squat
4
3 reps
-
3
Split Squat (Barbell)
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
86%
2
Pin Squat
4
3 reps
-
3
Split Squat (Barbell)
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
88%
2
Pin Squat
3
3 reps
RPE 8
3
Split Squat (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
90%
2
Pin Squat
3
3 reps
RPE 8
3
Split Squat (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
92%
2
Pin Squat
3
3 reps
RPE 9
3
Split Squat (Barbell)
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Pin Squat
3
3 reps
RPE 10
3
Split Squat (Barbell)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-8 reps
70%
4
Barbell Row
3
6-8 reps
70%
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
72%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-8 reps
72%
4
Barbell Row
3
6-8 reps
72%
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
74%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-8 reps
74%
4
Barbell Row
3
6-8 reps
74%
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
76%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-8 reps
76%
4
Barbell Row
3
6-8 reps
76%
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
78%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
77%
4
Barbell Row
4
5 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
79%
4
Barbell Row
4
5 reps
79%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
82%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
81%
4
Barbell Row
4
5 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
84%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
82%
4
Barbell Row
4
5 reps
82%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2 reps
86%
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Incline Bench Press (Barbell)
4
3 reps
RPE 8
4
Barbell Row
4
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2 reps
88%
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Incline Bench Press (Barbell)
4
3 reps
RPE 8
4
Barbell Row
4
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2 reps
90%
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Incline Bench Press (Barbell)
4
3 reps
RPE 9
4
Barbell Row
4
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2 reps
92%
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Incline Bench Press (Barbell)
4
3 reps
RPE 10
4
Barbell Row
4
3 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
72%
2
Barbell Row
4 Sets
6 Reps
70%
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
70%
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
5
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
4 Sets
3 Reps
70%
2
Pin Squat
3 Sets
5 Reps
-
3
Split Squat (Barbell)
3 Sets
8-10 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
70%
4
Barbell Row
3 Sets
6-8 Reps
70%
5
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
72%
2
Deadlift (Barbell)
4 Sets
3 Reps
65%
3
Front Squat (Barbell)
3 Sets
8 Reps
@8
4
Deadlift (Deficit)
3 Sets
8 Reps
@8