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
- LevelIntermediate, Advanced
- GoalPowerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 11, 2025 08:17
- Last EditedJul 05, 2025 01:19
Summary
Unleash your inner strength with the BeastMode program—a comprehensive 12-week journey designed for serious lifters ready to elevate their game. Committing just four days a week, you’ll focus on heavy compound lifts, including squats and bench presses, while progressively increasing intensity each week. With a balanced mix of lower and upper body workouts, this program emphasizes muscle growth and strength, ensuring you stay challenged and motivated. Get ready to transform your physique and dominate your fitness goals!
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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
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 Squat3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)3 Sets
12 Reps
-
5
Plank3 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 Raise3 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
-