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Community Programs›6-Day Squat Bench Row
6-Day Squat Bench Row
Beginner–IntermediateFree

6-Day Squat Bench Row

Super simple squat bench row. No more analysis paralysis.

Jared W.
Jared W.· Oct 2025
1athletes running this program
iOS & Android

Overview

Length
3 weeks
Days / week
6 days
Level
Intermediate, Beginner
Goal
Muscle, Strength
Equipment
Garage Gym
Session length
60 min
Build strength with just a barbell and compound movements. Keep it simple and don't stress. Start VERY light. Use just the bar if you aren't sure. Increase the weight on the bar (total weight, not each side) every training day. Add more if you think you can. Don't be dumb and overdo it though. Squat-10-20 lbs Bench-5-10 lbs Row-5-10 lbs Rest 2-5 minutes between sets. Accessories- if you want to add accessories, do it. Just don't go overboard. Dips, pushups, pull/chinups, kettlebell swings, curls, doesnt matter what just pick something. Pick 1 thing and do it for 30-50 reps with however many sets you want. Ex: Strict chinups 3 sets of 10 OR 6 sets of 5 OR just do a set of 30. 2 min rest between sets Then go walk at a steady pace for a minimum of 30 minutes. Every day. After meals is a good time to do it. If you have time do an hour. After week 3 just restart. Ex- Bench week 1- 135 lbs Week 3- 165 (restart) Week 4- 165 Week 6- 195 (restart) Week 7- 195 Week 9- 225 (restart) Week 10- 225 Week 12- 255 (probably stop here) Deloads- If you fail a lift, decrease the weight a little (10%) and try again. If you fail again stop for the day, and start the next day of the same lift 10% lower. Ex- failed 225 on a tues, do 205 on thurs, and 210 the next tues, etc. Do not do this forever. After 4-6 months switch to a real program from someone like Wendler, Candito, or Bromley. They're all on here.

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 6 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
14.7%
Chest
14.7%
Upper Back
14.7%
Glutes
11.8%
Lats
11.8%
Hamstrings
8.8%
Triceps
8.8%
Adductors
5.9%
Front Delts
5.9%
Abs
2.9%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)55 reps@6
#ExerciseSetsRepsLoad
1Bench Press (Barbell)55 reps@6
#ExerciseSetsRepsLoad
1Barbell Row55 reps@6
#ExerciseSetsRepsLoad
1Squat (Barbell)55 reps@6
#ExerciseSetsRepsLoad
1Bench Press (Barbell)55 reps@6
#ExerciseSetsRepsLoad
1Barbell Row55 reps@6

Weeks 2–3 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 6-Day Squat Bench Row is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

6-Day Squat Bench Row is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

6-Day Squat Bench Row is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
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Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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