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Squat LP Program

by Richard T.

Program Description

Transform your strength and build a solid foundation with the Squat LP Program, a 4-week powerbuilding journey designed for novice lifters. Comprising 12 sessions per week, this program focuses on barbell squats, overhead presses, and essential accessory lifts to enhance your overall strength and muscle growth. Each workout lasts approximately 60 minutes, ensuring an efficient yet effective training experience. Get ready to elevate your lifting game and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2025 03:27
  • Last Edited
    Nov 15, 2025 03:59
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.9%
Biceps
12.9%
Glutes
12.9%
Quadriceps
11.9%
Lats
7.2%
Abs
6.2%
Lower Back
6.2%
Upper Back
5.7%
Middle Delts
5.2%
Front Delts
5.2%
Triceps
4.6%
Adductors
4.1%
Chest
2.6%
Forearms
1.5%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 6
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 6
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 6
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 6
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 6
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@6
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
10 Reps
@6
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8