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Squat bench trap

by Sam F.
10 athletes joined

Program Description

Pyramid bench, 5x5 squat, trap bar

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2024 02:05
  • Last Edited
    Sep 05, 2024 08:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Goblet Squat
3
20 reps
RPE 8
4
Walking Lunge
3
20 reps
RPE 8
5
Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Jump Rope
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
8+ reps
5+ reps
5+ reps
3+ reps
8+ reps
50%
60%
70%
75%
80%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
8+ reps
3+ reps
3+ reps
8+ reps
50%
70%
75%
85%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
8+ reps
5+ reps
5+ reps
3+ reps
6+ reps
50%
65%
75%
80%
85%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
8+ reps
3+ reps
3+ reps
3+ reps
4+ reps
50%
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
8+ reps
3+ reps
3+ reps
3+ reps
2+ reps
50%
70%
80%
85%
95%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
8+ reps
5+ reps
4+ reps
3+ reps
2+ reps
1+ reps
20+ reps
50%
60%
70%
80%
90%
100%
50%
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
4
AMRAP
RPE 10
7
Concentration Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
65%
2
Squat (Barbell)
5
5 reps
45%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
65%
2
Squat (Barbell)
5
5 reps
50%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
55%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
70%
2
Squat (Barbell)
5
5 reps
50%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
55%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
60%
3
landmine rdl
4
6 reps
RPE 8
4
Shrug (Barbell)
3
20 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
7
Dumbbell Row
2
1
10+ reps
30+ reps
RPE 8
RPE 8
Week 1
1 / 6 Weeks
Day 3
1
Trap Bar Deadlift
5 Sets
5 Reps
65%
2
Squat (Barbell)
5 Sets
5 Reps
45%
3
landmine rdl
4 Sets
6 Reps
@8
4
Shrug (Barbell)
3 Sets
20 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
7
Dumbbell Row
2 Sets
1 Set
10+ Reps
30+ Reps
@8
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
65%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Goblet Squat
3 Sets
20 Reps
@8
4
Walking Lunge
3 Sets
20 Reps
@8
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Jump Rope
3 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
5+ Reps
5+ Reps
3+ Reps
8+ Reps
50%
60%
70%
75%
80%
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
AMRAP
@10
7
Concentration Curl
3 Sets
10 Reps
@8