Program Description
Get stronger on squat, bench and deadlift.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout80 minutes
- CreatedJan 19, 2026 04:57
- Last EditedJan 19, 2026 06:15
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13%
Glutes
12.9%
Triceps
12.4%
Front Delts
12.4%
Quadriceps
11.9%
Chest
10.7%
Abs
9.7%
Lower Back
4.1%
Adductors
3.3%
Lats
2.6%
Upper Back
2.6%
Biceps
2.2%
Middle Delts
1.7%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
65%
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77.5%
2
Bench Press (Barbell)
5
5 reps
77.5%
3
Romanian Deadlift (Barbell)
3
8 reps
67.5%
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82.5%
2
Bench Press (Barbell)
4
4 reps
82.5%
3
Romanian Deadlift (Barbell)
3
6 reps
70%
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87.5%
2
Bench Press (Barbell)
5
3 reps
87.5%
3
Romanian Deadlift (Barbell)
3
5 reps
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
1 reps
75%
100%
2
Bench Press (Barbell)
2
3
3 reps
1 reps
75%
100%
3
Deadlift (Barbell)
2
3
3 reps
1 reps
75%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Bench Press (Paused)
4
6 reps
72%
3
Hamstring Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Bench Press (Paused)
4
6 reps
75%
3
Hamstring Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82.5%
2
Bench Press (Paused)
4
5 reps
80%
3
Hamstring Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
87.5%
2
Bench Press (Paused)
4
4 reps
85%
3
Hamstring Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Bench Press (Barbell)
3
3 reps
75%
3
Pull-Up (Weighted)
3
6 reps
+5 lbs
4
Dip (Weighted)
3
6 reps
+5 lbs
5
Abs Crunch (Weighted)
3
30 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
4
6 reps
70%
3
Bench Press (Close Grip)
4
8 reps
70%
4
Dip (Weighted)
3
6 reps
+5 lbs
5
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
6 reps
72.5%
2
Overhead Press (Barbell)
4
6 reps
72.5%
3
Bench Press (Close Grip)
4
8 reps
72.5%
4
Dip (Weighted)
3
6 reps
+5 lbs
5
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Overhead Press (Barbell)
4
5 reps
75%
3
Bench Press (Close Grip)
4
6 reps
77.5%
4
Dip (Weighted)
3
6 reps
+5 lbs
5
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
77.5%
3
Bench Press (Close Grip)
4
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Bench Press (Paused)
3
3 reps
70%
3
Pull-Up (Weighted)
3
6 reps
+5 lbs
4
Dip (Weighted)
3
6 reps
+5 lbs
5
Abs Crunch (Weighted)
3
30 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
72%
2
Deadlift (Barbell)
6
3 reps
65%
3
Bench Press (Barbell)
6
4 reps
72%
4
Pull-Up (Weighted)
3
6 reps
+5 lbs
5
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Deadlift (Barbell)
6
3 reps
67.5%
3
Bench Press (Barbell)
6
4 reps
75%
4
Pull-Up (Weighted)
3
6 reps
+5 lbs
5
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Deadlift (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
5
3 reps
80%
4
Pull-Up (Weighted)
3
6 reps
+5 lbs
5
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Deadlift (Barbell)
3
3 reps
80%
3
Bench Press (Barbell)
4
2 reps
90%
4
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Overhead Press (Barbell)
3
5 reps
65%
3
Pull-Up (Weighted)
3
6 reps
+5 lbs
4
Dip (Weighted)
3
6 reps
+5 lbs
5
Abs Crunch (Weighted)
3
30 reps
+2.5 lbs
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
3
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
65%
65%
65%
4
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5
Dip (Bodyweight)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2
Bench Press (Paused)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
72%
72%
72%
72%
3
Hamstring Curl1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Back Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
Day 3
1
Tempo Squat (Barbell)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
3
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
70%
70%
70%
70%
4
Dip (Weighted)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
5
Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
@10
@10
@10
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
72%
72%
72%
72%
72%
72%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
65%
65%
65%
65%
65%
65%
3
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
72%
72%
72%
72%
72%
72%
4
Pull-Up (Weighted)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
5
Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
@10
@10
@10