Program Description
Get stronger on the deadlift/bench How to be successful on this program: 1. Research what “RPE” is if you’re new to the concept 2. When inputting your maxes input 15 pounds less 3. Don’t be lazy with your reps, place intention into each rep 4. Don’t go over the set “RPE” assigned for the day Especially on week 1. But don’t be afraid to push your RPE’s later into the program. 5. Enjoy the process and be patient.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 30, 2024 12:06
- Last EditedFeb 19, 2025 11:16
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
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
Bench Press (Barbell)
3
7 reps
70%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
2
3 reps
78%
4
Deadlift (Barbell)
3
3 reps
70%
5
Leg Press
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
74%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
2
3 reps
81%
4
Deadlift (Barbell)
3
3 reps
73%
5
Leg Press
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
75%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
2
4 reps
81%
4
Deadlift (Barbell)
3
4 reps
73%
5
Leg Press
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
2
5 reps
78%
4
Deadlift (Barbell)
3
5 reps
70%
5
Leg Press
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
66%
2
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 7
3
Deadlift (Barbell)
1
3 reps
68%
4
Deadlift (Barbell)
3
3 reps
60%
5
Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
2
5 reps
77%
4
Deadlift (Barbell)
3
5 reps
69%
5
Leg Press
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
74%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
2
5 reps
78%
4
Deadlift (Barbell)
3
5 reps
70%
5
Leg Press
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
74%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
2
5 reps
80%
4
Deadlift (Barbell)
3
5 reps
72%
5
Leg Press
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
74%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
2
5 reps
81%
4
Deadlift (Barbell)
3
5 reps
71%
5
Leg Press
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
66%
2
Incline Bench Press (Dumbbell)
1
1
9 reps
9 reps
RPE 9
RPE 7
3
Deadlift (Barbell)
1
3 reps
69%
4
Deadlift (Barbell)
3
3 reps
59%
5
Leg Press
1
1
9 reps
9 reps
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
70%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
2
5 reps
76%
5
Deadlift (Barbell)
2
5 reps
71%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
81%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
83%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
89%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
86%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
76%
2
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
81%
2
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
83%
2
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
82%
2
Tricep Rope Push Down (Cable)
1
2
9 reps
9 reps
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
81%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
83%
3
Bench Press (Barbell)
2
2 reps
75%
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
2
2 reps
83%
6
Deadlift (Barbell)
2
2 reps
75%
7
Leg Press
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
82%
3
Bench Press (Barbell)
2
3 reps
74%
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
2
3 reps
82%
6
Deadlift (Barbell)
2
3 reps
74%
7
Leg Press
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
86%
3
Bench Press (Barbell)
2
3 reps
76%
4
Deadlift (Barbell)
1
1 reps
RPE 7
5
Deadlift (Barbell)
2
3 reps
86%
6
Deadlift (Barbell)
2
3 reps
76%
7
Leg Press
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
89%
3
Bench Press (Barbell)
2
3 reps
79%
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
2
3 reps
89%
6
Deadlift (Barbell)
2
3 reps
79%
7
Leg Press
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
84%
2
Bench Press (Barbell)
2
2 reps
74%
3
Deadlift (Barbell)
1
2 reps
79%
4
Deadlift (Barbell)
2
2 reps
71%
5
Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
83%
3
Bench Press (Barbell)
2
3 reps
73%
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
2
3 reps
83%
6
Deadlift (Barbell)
2
3 reps
73%
7
Leg Press
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
86%
3
Bench Press (Barbell)
2
3 reps
76%
4
Deadlift (Barbell)
1
1 reps
RPE 7
5
Deadlift (Barbell)
2
3 reps
86%
6
Deadlift (Barbell)
2
3 reps
76%
7
Leg Press
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
83%
3
Bench Press (Barbell)
2
4 reps
73%
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
2
4 reps
83%
6
Deadlift (Barbell)
2
4 reps
73%
7
Leg Press
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
3
4 reps
86%
3
Bench Press (Barbell)
2
4 reps
76%
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
2
4 reps
86%
6
Deadlift (Barbell)
2
4 reps
76%
7
Leg Press
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
78%
2
Bench Press (Barbell)
2
3 reps
68%
3
Deadlift (Barbell)
2
3 reps
74%
4
Deadlift (Barbell)
2
3 reps
64%
5
Leg Press
1
1
9 reps
9 reps
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
78%
3
Bench Press (Barbell)
1
4 reps
76%
4
Deadlift (Barbell)
1
1 reps
RPE 7
5
Deadlift (Barbell)
2
4 reps
78%
6
Deadlift (Barbell)
2
4 reps
68%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
7 Reps
70%
2
Incline Bench Press (Dumbbell)1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Deadlift (Barbell)2 Sets
3 Reps
78%
4
Deadlift (Barbell)3 Sets
3 Reps
70%
5
Leg Press1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 3
1
Bench Press (Barbell)1 Set
1 Reps
@6
2
Bench Press (Barbell)3 Sets
2 Reps
83%
3
Bench Press (Barbell)2 Sets
2 Reps
75%
4
Deadlift (Barbell)1 Set
1 Reps
@6
5
Deadlift (Barbell)2 Sets
2 Reps
83%
6
Deadlift (Barbell)2 Sets
2 Reps
75%
7
Leg Press1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Barbell)2 Sets
2 Reps
81%
2
Tricep Rope Push Down (Cable)1 Set
3 Sets
8 Reps
8 Reps
@10
@8