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Gabriel workout, SBD + Dip and pull ups

by Gabriele B.

Program Description

Workout for intermediate people that want to increase their strenght on Squats, bench and deadlifts while also incorporating pull ups and dips

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 24, 2025 09:00
  • Last Edited
    Nov 01, 2025 02:19
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.8%
Glutes
13%
Hamstrings
11.4%
Triceps
9.1%
Chest
6.8%
Front Delts
6.3%
Adductors
6%
Middle Delts
5.3%
Abs
4.7%
Lower Back
4.6%
Upper Back
4.4%
Abductors
3.5%
Lats
3.5%
Rear Delts
3.2%
Biceps
1.4%
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BlogBannerPC
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
2B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 7
5
Tricep Extension (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
8 reps
RPE 8
3
Wall Sit
3
1 mins
RPE 7.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Pull-Up (Weighted)
4
3 reps
RPE 7.5
4A
Lying Rear Lateral Raise
3
12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
@7.5
2
Deadlift (Barbell)
4 Sets
3 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
7 Reps
@7.5
4
Dip (Weighted)
3 Sets
7 Reps
@7
5
Tricep Extension (Cable)
2 Sets
12 Reps
@7
Day 1
1
Squat (Paused)
3 Sets
4 Reps
@7.5
2A
Hip Abductor (Machine)
2 Sets
15 Reps
@6.5
2B
Hip Adductor (Machine)
2 Sets
15 Reps
@6.5
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
9 Reps
@8
Day 3
1
Squat (Paused)
4 Sets
3 Reps
@7.5
2
Leg Extension
3 Sets
8 Reps
@8
3
Wall Sit
3 Sets
1 mins
@7.5
4A
Hip Abductor (Machine)
2 Sets
15 Reps
@6.5
4B
Hip Adductor (Machine)
2 Sets
15 Reps
@6.5
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
@8.5
2
Deadlift (Barbell)
3 Sets
4 Reps
@8
3
Pull-Up (Weighted)
4 Sets
3 Reps
@7.5
4A
Lying Rear Lateral Raise
3 Sets
12 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8