Program Description
Get stronger at both Bench and Squat with twice a week frequency using top sets and backoff work. All lifts past the bench and squat is accessory work that I chose and can be customized to your liking
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJul 28, 2025 06:21
- Last EditedAug 18, 2025 02:26
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Seated Overhead Press (Barbell)
1
5-6 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
86%
75%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Barbell Row
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
89%
75%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Barbell Row
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Barbell Row
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
RPE 8
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8.5
5
Leg Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
86%
75%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Leg Extension
3
6-10 reps
RPE 8.5
4
Leg Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
89%
75%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Leg Extension
3
6-10 reps
RPE 8.5
4
Leg Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Leg Extension
3
6-10 reps
RPE 8.5
4
Leg Curl
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
5 reps
88%
78%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
5 reps
91%
78%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
1 reps
5 reps
5 reps
95%
80%
70%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
98%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
5 reps
88%
78%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
5 reps
91%
78%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
1 reps
5 reps
5 reps
95%
80%
70%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
98%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
2
Larsen Press (Barbell)2 Sets
5-8 Reps
@8
3
Chest Supported Row (Machine)1 Set
2 Sets
5-7 Reps
8-10 Reps
@8
@8
4
JM Press (Smith Machine)2 Sets
6-10 Reps
@7.5
5
Rear Delt Fly (Machine)2 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)3 Sets
6-8 Reps
@8
Day 4
1
Squat (Barbell)2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
2
Stiff Leg Deadlift3 Sets
4-6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)3 Sets
5-8 Reps
@8
4
Lying Leg Curl2 Sets
8-10 Reps
@8
Day 2
1
Squat (Barbell)1 Set
3 Sets
3 Reps
6 Reps
82%
70%
2
Romanian Deadlift (Barbell)2 Sets
5-8 Reps
@8
3
Pull-Up (Weighted)1 Set
1 Set
4-6 Reps
6-8 Reps
@8
@8
4
Leg Extension3 Sets
6-10 Reps
@8.5
5
Leg Curl3 Sets
8-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
3 Reps
6 Reps
82%
70%
2
Bench Press (Close Grip)3 Sets
4-6 Reps
@8
3
Seated Overhead Press (Barbell)1 Set
5-6 Reps
@8
4
Chest Supported Row (Machine)3 Sets
6-8 Reps
@8.5
5
Tricep Pushdown (Cable)2 Sets
6-10 Reps
@8.5
6
Bicep Curl (Barbell)3 Sets
6-8 Reps
@8