Program Description
Increase strength (1RM) of the back squat, bench press, and deadlift
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMay 27, 2025 04:56
- Last EditedJun 18, 2025 08:29
Summary
Unlock your potential with **Th3 Intermediate**, an 8-week program designed for lifters ready to elevate their training. Committing just 4 days a week, you'll tackle a balanced mix of compound and isolation exercises, focusing on both upper and lower body strength. Each session is crafted to progressively challenge you, enhancing muscle growth and overall performance. Dive into a regimen that combines barbell squats, deadlifts, and cable rows, ensuring you build strength effectively while keeping your workouts fresh and engaging. Get ready to push your limits and achieve your fitness goals!
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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
Squat (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
70%
75%
80%
85%
90%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Leg Extension Single Leg
3
10-13 reps
RPE 8-9
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
72%
76%
81%
86%
92%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Leg Extension Single Leg
3
10-13 reps
RPE 8-9
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
73%
77%
82%
87%
94%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Leg Extension Single Leg
3
10-13 reps
RPE 8-9
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Leg Extension Single Leg
3
10-13 reps
RPE 8-9
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
77%
79%
83%
86%
89%
95%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Sled Drive
3
4 reps
RPE 7-8
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
77%
79%
83%
86%
89%
92%
97%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Sled Drive
3
4 reps
RPE 7-8
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
79%
81%
85%
88%
92%
94%
99%
2
Good Morning
3
8-10 reps
RPE 8-9
3
Sled Drive
3
4 reps
RPE 7-8
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Good Morning
3
8-10 reps
RPE 7-8
3
Leg Extension Single Leg
3
10-13 reps
RPE 8-9
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
70%
75%
80%
85%
90%
2
Seated Row (Cable)
3
12-15 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Y Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Bodyweight)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
72%
76%
81%
86%
92%
2
Seated Row (Cable)
3
12-15 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Y Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Bodyweight)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
73%
77%
82%
87%
94%
2
Seated Row (Cable)
3
12-15 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Y Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Bodyweight)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Y Raise (Dumbbell)
3
15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8-9
4
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Dip (Bodyweight)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
77%
79%
83%
86%
89%
95%
2
T-Bar Row
3
10-15 reps
RPE 8-9
3A
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
3B
Chin-Up (Bodyweight)
3
15 reps
RPE 8
4
Push Up
3
25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
77%
79%
83%
86%
89%
92%
97%
2
T-Bar Row
3
10-15 reps
RPE 8-9
3A
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
3B
Chin-Up (Bodyweight)
3
15 reps
RPE 8
4
Push Up
2
25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
79%
81%
85%
88%
92%
94%
99%
2
T-Bar Row
3
10-15 reps
RPE 8-9
3A
Overhead Press (Barbell)
2
8-10 reps
RPE 8-9
3B
Chin-Up (Bodyweight)
2
15 reps
RPE 8
4
Push Up
2
25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
T-Bar Row
3
10-15 reps
RPE 8-9
3A
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
3B
Chin-Up (Bodyweight)
3
15 reps
RPE 8
4
Push Up
3
25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
70%
75%
80%
85%
90%
2
Front Squat (Paused)
4
6-8 reps
RPE 7-8
3
Good Morning
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
72%
76%
81%
86%
92%
2
Front Squat (Paused)
4
6-8 reps
RPE 7-8
3
Good Morning
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
73%
77%
82%
87%
94%
2
Front Squat (Paused)
4
6-8 reps
RPE 7-8
3
Good Morning
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Front Squat (Paused)
4
6-8 reps
RPE 7-8
3
Good Morning
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
77%
79%
83%
86%
89%
95%
2
Leg Extension
4
15-20 reps
RPE 8-9
3
Good Morning
3
8-10 reps
RPE 7-8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Anterior Tibialis Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
77%
79%
83%
86%
89%
92%
97%
2
Leg Extension
4
15-20 reps
RPE 8-9
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Anterior Tibialis Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
79%
81%
85%
88%
92%
94%
99%
2
Leg Extension
3
15-20 reps
RPE 7-8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Anterior Tibialis Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Front Squat (Paused)
4
6-8 reps
RPE 7-8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Bench Press Pause (Dumbbell)
3
10 reps
RPE 9-10
5
T-Bar Row
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Bench Press Pause (Dumbbell)
3
10 reps
RPE 9-10
5
T-Bar Row
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Bench Press Pause (Dumbbell)
3
10 reps
RPE 9-10
5
T-Bar Row
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Bench Press Pause (Dumbbell)
3
10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
5
T-Bar Row
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
10 reps
RPE 7-9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
2 Reps
1 Reps
70%
75%
80%
85%
90%
2
Hip Thrust (Barbell)3 Sets
10-12 Reps
@8-9
3
Leg Extension Single Leg3 Sets
10-13 Reps
@8-9
4
Reverse Sled Pull1 Set
1 Set
1 Set
4 mins
3 mins
2 mins
@7-10
@7-10
@7-10
5
Back Extension (Weighted)3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
2 Reps
1 Reps
70%
75%
80%
85%
90%
2
Seated Row (Cable)3 Sets
12-15 Reps
@8-9
3
Standing Shoulder Press (Dumbbell)3 Sets
8-10 Reps
@8-9
4
Y Raise (Dumbbell)3 Sets
15 Reps
@8
5
Dip (Bodyweight)3 Sets
15 Reps
@9-10
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
2 Reps
1 Reps
70%
75%
80%
85%
90%
2
Front Squat (Paused)4 Sets
6-8 Reps
@7-8
3
Good Morning3 Sets
10-12 Reps
@8-9
4
Seated Calf Raise3 Sets
15 Reps
@9-10
Day 4
1
Incline Bench Press (Barbell)4 Sets
8 Reps
@9
2
Pull-Up (Weighted)4 Sets
8-12 Reps
@8-9
3
Lateral Raise (Dumbbell)3 Sets
15 Reps
@9
4
Bench Press Pause (Dumbbell)3 Sets
10 Reps
@9-10
5
T-Bar Row2 Sets
10-15 Reps
@8-9