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Develop squat and deadlift

by Christopher Montecino

Program Description

Unlock your strength potential with this focused 4-week program designed to enhance your squat and deadlift performance. Comprising 12 sessions, each lasting around 40 minutes, you'll engage in targeted exercises like Low Bar Squats and Deficit Deadlifts, tailored for beginners looking to build foundational powerlifting skills. With a structured progression in intensity, you'll develop muscle strength and technique in a supportive garage gym environment. Get ready to elevate your lifts and achieve your fitness goals!

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 22, 2026 02:59
  • Last Edited
    Jan 22, 2026 03:09
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
25%
Glutes
25%
Hamstrings
25%
Abs
12.5%
Adductors
7.4%
Lower Back
5.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deficit Deadlift (Barbell)
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deficit Deadlift (Barbell)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Squat (Paused)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Squat (Paused)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Squat (Paused)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Squat (Paused)
4
6 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
@6
@7
@8
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Tempo Squat (Barbell)
3 Sets
8 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
@6
@7
@8
2
Squat (Paused)
3 Sets
8 Reps
@7