5.0
(1 rating)
Program Description
I wanted to squat every day I lift but not get bored or burnt out. So I built the program around a 5/3/1 framework with Brian Alsruhe’s “hard, medium, light” percentage/rep recommendations for only squat. So every day you start with squat then do the rest of a basic 5/3/1 program. Four days a week. For assistance work it’s a balanced bodybuilding style of a mix of strength then some pump work.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Athletics, Powerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedOct 04, 2024 10:06
- Last EditedOct 22, 2024 04:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
2
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
9 reps
65%
75%
85%
65%
3
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Cable Fly
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Straight Leg Calf Raise
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
2
Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
70%
3
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Cable Fly
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Straight Leg Calf Raise
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
2
Overhead Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
7 reps
75%
85%
95%
75%
3
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Cable Fly
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Straight Leg Calf Raise
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
9 reps
7 reps
55%
65%
75%
2
Romanian Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
9 reps
65%
75%
85%
65%
3
Leg Press
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
9 reps
7 reps
55%
65%
75%
2
Romanian Deadlift (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
70%
3
Leg Press
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
9 reps
7 reps
55%
65%
75%
2
Romanian Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
7 reps
75%
85%
95%
75%
3
Leg Press
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
10 reps
8 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
9 reps
65%
75%
85%
65%
3
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Calf Raise (Leg Press)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
10 reps
8 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
70%
3
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Calf Raise (Leg Press)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
10 reps
8 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
7 reps
75%
85%
95%
75%
3
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Calf Raise (Leg Press)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
9 reps
65%
75%
85%
65%
2
Seated Hamstring Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
3
Alternating Dumbbell Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
70%
2
Seated Hamstring Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
3
Alternating Dumbbell Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
7 reps
75%
85%
95%
75%
2
Seated Hamstring Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
3
Alternating Dumbbell Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
12 Reps
9 Reps
7 Reps
55%
65%
75%
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
9 Reps
65%
75%
85%
65%
3
Leg Press1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
4
Incline Curl (Dumbbell)1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
5
Overhead Tricep Extension (Cable)1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
50%
60%
70%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
9 Reps
65%
75%
85%
65%
3
Seated Row (Cable)1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
4
Lateral Raise (Dumbbell)1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
5
Calf Raise (Leg Press)1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
9 Reps
65%
75%
85%
65%
2
Seated Hamstring Curl1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
3
Alternating Dumbbell Curl1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
4
Tricep Pushdown (Cable)1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
70%
80%
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
9 Reps
65%
75%
85%
65%
3
Wide Grip Lat Pulldown1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
4
Single Arm Rear Delt Cable Fly1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
5
Straight Leg Calf Raise1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
BarelyLiftsAge 33, Man
4 months ago
2 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Best program ever. Literal perfection.