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Squats & Science 8-Week Intermediate Strength Block

by JC6
15 athletes joined

Program Description

This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations).

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 16, 2024 07:08
  • Last Edited
    Jun 18, 2025 10:23

Summary

Elevate your strength training with the **Squats & Science 8-Week Intermediate Strength Block**. This comprehensive program spans 8 weeks and includes 4 focused training days each week, designed to enhance your squat mechanics and overall strength. You'll engage in a variety of exercises, including barbell squats, deadlifts, and bench presses, all tailored to build muscle and improve your lifting technique. With a blend of bodyweight and weighted movements, this program is perfect for lifters looking to push their limits and achieve measurable gains in strength and performance. Get ready to transform your workouts and unlock your true potential!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Triceps
11.6%
Glutes
10%
Upper Back
9.9%
Chest
9.8%
Lats
8%
Hamstrings
7.8%
Abs
7.7%
Front Delts
5.5%
Other
4.3%
Lower Back
3.5%
Biceps
3.4%
Adductors
2.5%
Rear Delts
1.7%
Middle Delts
1.2%
Forearms
0.5%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
-
2
Squat (Barbell)
4
5 reps
75%
3
Front Squat (Barbell)
3
6 reps
RPE 6
4
Deadlift (Paused)
4
2 reps
65%
5
Stir The Pot
3
10 reps
-
6
Face Pull
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
-
2
Squat (Barbell)
4
6 reps
75%
3
Front Squat (Barbell)
3
8 reps
RPE 6.5
4
Deadlift (Paused)
3
3 reps
65%
5
Stir The Pot
3
10 reps
-
6
Face Pull
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
-
2
Squat (Barbell)
5
4 reps
78%
3
Front Squat (Barbell)
4
5 reps
RPE 6
4
Deadlift (Paused)
4
2 reps
65%
5
Stir The Pot
3
10 reps
-
6
Face Pull
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
-
2
Squat (Barbell)
4
5 reps
78%
3
Squat (Paused)
3
2 reps
60%
4
Deadlift (Barbell)
3
3 reps
75%
5
Stir The Pot
3
10 reps
-
6
Face Pull
3
10-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
-
2
Squat (Barbell)
5
4 reps
78%
3
Squat (Paused)
2
3 reps
60%
4
Deadlift (Barbell)
3
4 reps
75%
5
Stir The Pot
3
10 reps
-
6
Face Pull
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
-
2
Squat (Barbell)
4
5 reps
80%
3
Squat (Paused)
2
4 reps
60%
4
Deadlift (Barbell)
4
3 reps
80%
5
Stir The Pot
3
10 reps
-
6
Face Pull
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
-
2
Squat (Barbell)
4
4 reps
75%
3
Squat (Paused)
3
2 reps
60%
4
Deadlift (Barbell)
4
2 reps
75%
5
Stir The Pot
3
10 reps
-
6
Face Pull
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
-
2
Squat (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
3
5 reps
70%
4
Stir The Pot
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
4
5 reps
78%
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
4
Seated Row (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
4
6 reps
78%
2
Bench Press (Close Grip)
3
8 reps
RPE 6.5
3
Pull-Up (Bodyweight)
4
5-8 reps
RPE 7
4
Seated Row (Cable)
4
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
5
4 reps
80%
2
Bench Press (Close Grip)
4
5 reps
RPE 6
3
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
4
Seated Row (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
78%
2
Bench Press (Close Grip)
3
6 reps
RPE 6.5
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 7
4
Seated Row (Cable)
4
8-10 reps
RPE 7
5
Skull Crusher
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Bench Press (Close Grip)
3
5 reps
65%
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
6 reps
65%
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Close Grip)
3
5 reps
60%
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
3
Skull Crusher
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
-
2
Squat (Paused)
3
3 reps
60%
3
Deadlift (Barbell)
4
3 reps
80%
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 6
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
-
2
Squat (Paused)
2
4 reps
60%
3
Deadlift (Barbell)
4
4 reps
80%
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 6.5
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
-
2
Squat (Paused)
3
3 reps
63%
3
Deadlift (Barbell)
4
3 reps
83%
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
6 reps
-
2
Squat (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
4
4 reps
83%
4
Block Pull (Barbell)
3
5 reps
80%
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
-
2
Squat (Barbell)
4
2 reps
85%
3
Deadlift (Barbell)
4
3 reps
85%
4
Block Pull (Barbell)
3
4 reps
85%
5
Plank
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
-
2
Squat (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
4
2 reps
90%
4
Block Pull (Barbell)
3
5 reps
80%
5
Plank
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
-
2
Squat (Barbell)
3
2 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
4
Block Pull (Barbell)
3
3 reps
85%
5
Plank
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
5 reps
-
2
Squat (Barbell)
3
3 reps
75%
3
Deadlift (Barbell)
3
3 reps
75%
4
Plank
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
4
Lat Pulldown
3
8 reps
RPE 7.5
5
Skull Crusher
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
3
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
4
Lat Pulldown
4
8 reps
RPE 7.5
5
Skull Crusher
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Skull Crusher
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Skull Crusher
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
75%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bird Dog
3 Sets
5 Reps
-
2
Squat (Barbell)
4 Sets
5 Reps
75%
3
Front Squat (Barbell)
3 Sets
6 Reps
@6
4
Deadlift (Paused)
4 Sets
2 Reps
65%
5
Stir The Pot
3 Sets
10 Reps
-
6
Face Pull
3 Sets
10 Reps
@6
Day 2
1
Bench Press (Touch & Go)
4 Sets
5 Reps
78%
2
Bench Press (Close Grip)
3 Sets
6 Reps
@6
3
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@7
4
Seated Row (Cable)
3 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 3
1
Bird Dog
3 Sets
5 Reps
-
2
Squat (Paused)
3 Sets
3 Reps
60%
3
Deadlift (Barbell)
4 Sets
3 Reps
80%
4
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@6
5
Stir The Pot
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
8 Reps
@7.5
5
Skull Crusher
3 Sets
8-10 Reps
@7