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Stronger by Science - Bench/Squat/DL 2x Int.

by Mike F.
9 athletes joined

Program Description

Increase bench press/squat/deadlift for intermediate lifters - from Stronger by Science 28 free programs - go to website to see their offer and sign up for their site.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2024 08:48
  • Last Edited
    Jun 18, 2025 11:32

Summary

Unlock your strength potential with the "Stronger by Science - Bench/Squat/DL 2x Int." program, designed for dedicated lifters ready to elevate their game over a focused 4-week journey. Training three days a week, you'll master key lifts like the squat, deadlift, and bench press, with a mix of barbell and dumbbell exercises to build muscle and enhance your power. Each session is structured to push your limits, featuring high-intensity sets that challenge your endurance and technique. Get ready to transform your physique and boost your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Chest
16%
Quadriceps
14.2%
Triceps
14%
Glutes
13.2%
Hamstrings
11.5%
Lower Back
6.9%
Front Delts
6.4%
Biceps
4.4%
Abs
3.8%
Upper Back
3.5%
Lats
2.8%
Adductors
2.6%
Forearms
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8.5
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 9
2
Sumo Deadlift (Barbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
5 reps
3 reps
RPE 8
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Front Squat (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
3 reps
RPE 8
RPE 8.5
2
Tricep Extension (Cable)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
5
Front Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
1 reps
RPE 8.5
RPE 9
2
Tricep Extension (Cable)
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Front Squat (Barbell)
1
3
3 reps
2 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 7
2
Tricep Extension (Cable)
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Front Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Dumbbell)
2
30 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
2
30 reps
RPE 7
4
Pec Fly (Dumbbell)
2
30 reps
RPE 7
5
Deadlift (Barbell)
8
3 reps
RPE 7.5
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7
Bent Over Row (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
4
10 reps
8 reps
RPE 8
RPE 8
2
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
3
30 reps
RPE 7
4
Pec Fly (Dumbbell)
3
30 reps
RPE 7
5
Deadlift (Barbell)
6
3 reps
RPE 8
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
7
Bent Over Row (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5
8 reps
6 reps
RPE 8
RPE 8
2
Bicep Curl (Dumbbell)
4
30 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
4
30 reps
RPE 7
4
Pec Fly (Dumbbell)
4
30 reps
RPE 7
5
Deadlift (Barbell)
4
3 reps
RPE 8.5
6
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
7
Bent Over Row (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
20 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
3
20 reps
RPE 7
4
Pec Fly (Dumbbell)
3
20 reps
RPE 7
5
Deadlift (Barbell)
4
3 reps
RPE 6.5
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
7
Bent Over Row (Barbell)
2
8 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
@8
@8
2
Tricep Extension (Cable)
4 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Front Squat (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
@8
@8
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
2
Bicep Curl (Dumbbell)
2 Sets
30 Reps
@7
3
Rolling Tricep Extension (Dumbbell)
2 Sets
30 Reps
@7
4
Pec Fly (Dumbbell)
2 Sets
30 Reps
@7
5
Deadlift (Barbell)
8 Sets
3 Reps
@7.5
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
7
Bent Over Row (Barbell)
4 Sets
8 Reps
@7