logo
BoostcampPNG

BeastMode

by Will G.
4 athletes joined

Program Description

12-week workout plan tailored to improve your squat, bench press, and deadlift maxes. It will follow progressive overload principles and incorporate assistance

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 11, 2025 08:17
  • Last Edited
    Jun 12, 2025 09:52
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Squat (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Squat (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Squat (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Squat (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Spoto Press
3
5 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Spoto Press
3
5 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Spoto Press
3
5 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Spoto Press
3
5 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Deadlift (Deficit)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Deadlift (Deficit)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Deadlift (Deficit)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Deadlift (Deficit)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Deadlift (Paused)
3
6 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Deadlift (Paused)
3
6 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Deadlift (Paused)
3
6 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Deadlift (Paused)
3
6 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
50 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Plank
3 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Dip (Weighted)
3 Sets
12 Reps
-
5
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Deadlift (Deficit)
3 Sets
8 Reps
-
3
Hip Thrust (Machine)
3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
50 Reps
-