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Squat bench trap

by Sam F.
12 athletes joined

Program Description

Pyramid bench, 5x5 squat, trap bar

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2024 02:05
  • Last Edited
    Jun 18, 2025 10:02

Summary

Elevate your strength and power with the "Squat Bench Trap" program, designed to transform your lower body and back over six weeks. Committing just three days a week, you'll focus on essential movements like the Trap Bar Deadlift and Barbell Squats, ensuring balanced development and explosive strength. Each session is crafted to challenge your limits while promoting proper form and technique. Get ready to build muscle, enhance your performance, and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17%
Hamstrings
14.9%
Quadriceps
14.6%
Front Delts
7.1%
Lower Back
6.9%
Chest
6.3%
Biceps
5.9%
Upper Back
4.9%
Abs
4.8%
Triceps
3.8%
Middle Delts
3.8%
Adductors
3.7%
Lats
3.4%
Other
1.9%
Forearms
0.5%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
8+ reps
5+ reps
5+ reps
3+ reps
8+ reps
50%
60%
70%
75%
80%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
8+ reps
3+ reps
3+ reps
8+ reps
50%
70%
75%
85%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
8+ reps
5+ reps
5+ reps
3+ reps
6+ reps
50%
65%
75%
80%
85%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
8+ reps
3+ reps
3+ reps
3+ reps
4+ reps
50%
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
8+ reps
3+ reps
3+ reps
3+ reps
2+ reps
50%
70%
80%
85%
95%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
8+ reps
5+ reps
4+ reps
3+ reps
2+ reps
1+ reps
20+ reps
50%
60%
70%
80%
90%
100%
50%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
65%
2
Squat (Barbell)
5
5 reps
45%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
65%
2
Squat (Barbell)
5
5 reps
50%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
55%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
70%
2
Squat (Barbell)
5
5 reps
50%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
55%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
60%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Week 1
1 / 6 Weeks
Day 3
1
Trap Bar Deadlift
5 Sets
5 Reps
65%
2
Squat (Barbell)
5 Sets
5 Reps
45%
3
landmine rdl
4 Sets
6 Reps
@8
4
Shrug (Barbell)
3 Sets
20 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
7
Dumbbell Row
2 Sets
1 Set
10+ Reps
30+ Reps
@8
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
65%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Goblet Squat
3 Sets
20 Reps
@8
4
Walking Lunge
3 Sets
20 Reps
@8
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Jump Rope
3 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
5+ Reps
5+ Reps
3+ Reps
8+ Reps
50%
60%
70%
75%
80%
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
AMRAP
@10
7
Concentration Curl
3 Sets
10 Reps
@8