logo
Squats & Science Beginner Volume Program
by JC6
5 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
May 07, 2024 02:24
down_app
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
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
73%
2
Deadlift (Barbell)
4 Sets
6 Reps
68%
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
6 Reps
73%
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
80%
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
80%
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
4 Reps
78%
2
Deadlift (Barbell)
5 Sets
4 Reps
78%
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
4 Reps
78%
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
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Barbell)
5 Sets
5 Reps
73%
3
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@7.5
4
Hammer Curl
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
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)
8 Sets
1 Reps
83%
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)
8 Sets
1 Reps
83%
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
80%
2
Deadlift (Barbell)
5 Sets
3 Reps
80%
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
80%
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
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Deadlift (Barbell)
4 Sets
6 Reps
73%
3
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@7.5
4
Hammer Curl
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
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)
4 Sets
3 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)
4 Sets
3 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
4 Reps
80%
2
Deadlift (Barbell)
5 Sets
4 Reps
80%
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
4 Reps
80%
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
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
78%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
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)
5 Sets
5 Reps
78%
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)
8 Sets
1 Reps
83%
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)
8 Sets
1 Reps
83%
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
83%
2
Deadlift (Barbell)
5 Sets
3 Reps
83%
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
83%
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
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 1
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@7.5
4
Hammer Curl
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8 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
Bent Over Row (Dumbbell)
5 Sets
8-12 Reps
@7.5
3
Bicep Curl (Barbell)
4 Sets
10 Reps
@8
Day 5
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Deadlift (Barbell)
4 Sets
6 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)
4 Sets
6 Reps
75%
2
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7.5-8.5
3
Rear Delt Row
3 Sets
15 Reps
@7-8