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Squats & Science Beginner Volume Program

by JC6
12 athletes joined

Program Description

This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. This program has the beginner lifter training 6 days per week. Squats and bench press are both trained 3 times per week, while deadlift is trained 2 times per week. It should be run prior to a strength or peaking block to help accumulate volume before tapering the volume and increasing intensity.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 16, 2024 06:29
  • Last Edited
    Jun 18, 2025 07:47

Summary

Embark on a transformative journey with the **Squats & Science Beginner Volume Program**, designed for those ready to build strength and confidence over 6 weeks. This comprehensive program features 6 training days per week, focusing on foundational movements like barbell squats, deadlifts, and bench presses. Each workout is crafted to enhance your technique and increase volume, ensuring steady progress while targeting all major muscle groups. Perfect for beginners, this plan combines science-backed methods with effective exercises to set you up for long-term success in your fitness journey.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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)
4
5 reps
70%
2
Deadlift (Barbell)
4
5 reps
65%
3
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Deadlift (Barbell)
4
6 reps
68%
3
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
73%
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
73%
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Deadlift (Barbell)
5
5 reps
75%
3
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
3
8 reps
65%
3
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
73%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
78%
2
Front Squat (Barbell)
3
6-8 reps
RPE 6.5-7.5
3
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Front Squat (Barbell)
3
6-8 reps
RPE 6.5-7.5
3
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
1 reps
83%
2
Front Squat (Barbell)
3
6-8 reps
RPE 6.5-7.5
3
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
78%
2
Front Squat (Barbell)
3
6-8 reps
RPE 6.5-7.5
3
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
1 reps
83%
2
Front Squat (Barbell)
3
6-8 reps
RPE 6.5-7.5
3
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
78%
2
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
3
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
78%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
1 reps
83%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
78%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
1 reps
83%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
78%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Deadlift (Barbell)
5
3 reps
75%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
78%
2
Deadlift (Barbell)
5
4 reps
78%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Deadlift (Barbell)
5
3 reps
80%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Deadlift (Barbell)
5
4 reps
80%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
83%
2
Deadlift (Barbell)
5
3 reps
83%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
4
Rear Delt Row
3
15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
78%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
4
Rear Delt Row
3
15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
4
Rear Delt Row
3
15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
4
Rear Delt Row
3
15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
83%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
4
Rear Delt Row
3
15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
3
Rear Delt Row
3
15 reps
RPE 7-8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
4 Sets
5 Reps
65%
3
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@7.5
4
Hammer Curl
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
6 Reps
@7-8
3
Skull Crusher
3 Sets
10 Reps
@7.5
4
Hanging Leg Raise
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
2 Reps
78%
2
Front Squat (Barbell)
3 Sets
6-8 Reps
@6.5-7.5
3
Bent Over Row (Dumbbell)
5 Sets
8-12 Reps
@7.5
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
5 Sets
2 Reps
78%
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7-8
3
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
5 Sets
3 Reps
75%
2
Deadlift (Barbell)
5 Sets
3 Reps
75%
3
Standing Calf Raise
4 Sets
10-15 Reps
@8.5
4
Plank
3 Sets
AMRAP
@8
Day 6
1
Bench Press (Barbell)
5 Sets
3 Reps
75%
2
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7.5-8.5
4
Rear Delt Row
3 Sets
15 Reps
@7-8