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BoostcampPNG

HIGH VOLUME SQUAT PROGRAM

by Gabriel E.
99 athletes joined

Program Description

Build up your 1 RM and build mass on lower body with minimal equipment (if you eat correctly that is)

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Olympic Weightlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 12, 2024 12:01
  • Last Edited
    Dec 15, 2024 02:13
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4.8 Stars with 10, 000+ Ratings
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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)
1
3 reps
87%
2
Squat (Barbell)
3
5 reps
80%
3
Squat (Paused)
2
5 reps
70%
4
Squat (Barbell)
1
20 reps
60%
5
Lunge (Dumbbell)
2
16 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Squat (Barbell)
2
5 reps
83%
3
Squat (Paused)
2
5 reps
73%
4
Squat (Barbell)
1
20 reps
63%
5
Lunge (Dumbbell)
2
16 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Squat (Barbell)
2
6 reps
83%
3
Squat (Paused)
2
6 reps
73%
4
Squat (Barbell)
1
20 reps
65%
5
Lunge (Dumbbell)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Paused)
1
8 reps
70%
3
Squat (Barbell)
1
20 reps
67%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
92%
2
Squat (Barbell)
2
5 reps
85%
3
Squat (Paused)
2
5 reps
78%
4
Squat (Barbell)
2
20 reps
60%
5
Lunge (Dumbbell)
1
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
92%
2
Squat (Barbell)
2
5 reps
85%
3
Squat (Paused)
2
4 reps
80%
4
Squat (Barbell)
2
20 reps
62%
5
Lunge (Dumbbell)
1
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Barbell)
2
5 reps
87%
3
Squat (Paused)
1
5 reps
80%
4
Squat (Barbell)
2
20 reps
65%
5
Lunge (Dumbbell)
1
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
1
8 reps
80%
3
Squat (Barbell)
1
20 reps
67%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Barbell)
2
5 reps
85%
3
Squat (Paused)
1
8 reps
80%
4
Squat (Barbell)
3
20 reps
60%
5
Lunge (Dumbbell)
1
16 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
97%
2
Squat (Barbell)
2
5 reps
85%
3
Squat (Paused)
1
8 reps
82%
4
Squat (Barbell)
3
20 reps
60%
5
Lunge (Dumbbell)
1
16 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Barbell)
2
5 reps
87%
3
Squat (Paused)
1
8 reps
82%
4
Squat (Barbell)
3
20 reps
63%
5
Lunge (Dumbbell)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
87%
2
Squat (Paused)
3
8 reps
77%
3
Walking Lunge
1
20 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
87%
2
Squat (Barbell)
3 Sets
5 Reps
80%
3
Squat (Paused)
2 Sets
5 Reps
70%
4
Squat (Barbell)
1 Set
20 Reps
60%
5
Lunge (Dumbbell)
2 Sets
16 Reps
@8.5