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Squat + Bench 5 Week Strengh Program

by Masny B.
6 athletes joined

Program Description

Program to Progress your squat and bench while maintainig all round functionality. Suggested split: 1 day - monday 2 day - wednesday 3 day - friday

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 20, 2024 08:46
  • Last Edited
    Dec 18, 2024 01:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
9 reps
7 reps
5 reps
RPE 7
RPE 7
RPE 7
2
Front Squat (Barbell)
1
1
1
12 reps
10 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Leg Press
1
1
15 reps
13 reps
RPE 8
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
9 reps
7 reps
5 reps
RPE 7
RPE 7
RPE 7
2
Front Squat (Barbell)
1
1
1
12 reps
10 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Leg Press
1
1
15 reps
13 reps
RPE 8
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Front Squat (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
3
Leg Press
1
1
15 reps
13 reps
RPE 8
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
3
Leg Press
1
1
15 reps
13 reps
RPE 8
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 9
2
Front Squat (Barbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
15 reps
13 reps
RPE 9
RPE 9
4
Leg Extension
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
1
8 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6A
Bicep Curl (Barbell)
3
12 reps
RPE 7
6B
JM Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
1
8 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6A
Bicep Curl (Barbell)
3
12 reps
RPE 7
6B
JM Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5 reps
RPE 8
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6A
Bicep Curl (Barbell)
3
12 reps
RPE 8
6B
JM Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
3 reps
RPE 8
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6A
Bicep Curl (Barbell)
3
12 reps
RPE 9
6B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1 reps
5 reps
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6A
Bicep Curl (Barbell)
3
12 reps
RPE 9
6B
JM Press
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
5 reps
-
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
5 reps
-
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
5 reps
-
RPE 7
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
5 reps
-
RPE 8
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
5 reps
-
RPE 5
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 5
RPE 5
RPE 5
3
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
9 Reps
7 Reps
5 Reps
@7
@7
@7
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
@7
@7
@7
3
Leg Press
1 Set
1 Set
15 Reps
13 Reps
@8
@8
4
Leg Extension
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Wide Grip)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@7
@7
@7
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
@7
6B
JM Press
3 Sets
12 Reps
@7
Day 3
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
5 Reps
-
@6
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7