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Squats & Science Beginner Volume Program

by JC6
10 athletes joined

Program Description

This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. This program has the beginner lifter training 6 days per week. Squats and bench press are both trained 3 times per week, while deadlift is trained 2 times per week. It should be run prior to a strength or peaking block to help accumulate volume before tapering the volume and increasing intensity.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 16, 2024 06:29
  • Last Edited
    Feb 17, 2025 07:25
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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)
4
5 reps
70%
2
Deadlift (Barbell)
4
5 reps
65%
3
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Deadlift (Barbell)
4
6 reps
68%
3
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
73%
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
73%
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Deadlift (Barbell)
5
5 reps
75%
3
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
3
8 reps
65%
3
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7.5
4
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
73%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-8
3
Skull Crusher
3
10 reps
RPE 7.5
4
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
78%
2
Front Squat (Barbell)
3
6-8 reps
RPE 6.5-7.5
3
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Front Squat (Barbell)
3
6-8 reps
RPE 6.5-7.5
3
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
1 reps
83%
2
Front Squat (Barbell)
3
6-8 reps
RPE 6.5-7.5
3
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
78%
2
Front Squat (Barbell)
3
6-8 reps
RPE 6.5-7.5
3
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
1 reps
83%
2
Front Squat (Barbell)
3
6-8 reps
RPE 6.5-7.5
3
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
78%
2
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 7.5
3
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
78%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
1 reps
83%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
78%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
1 reps
83%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
78%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Deadlift (Barbell)
5
3 reps
75%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
78%
2
Deadlift (Barbell)
5
4 reps
78%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Deadlift (Barbell)
5
3 reps
80%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Deadlift (Barbell)
5
4 reps
80%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
83%
2
Deadlift (Barbell)
5
3 reps
83%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Standing Calf Raise
4
10-15 reps
RPE 8.5
4
Plank
3
AMRAP
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
4
Rear Delt Row
3
15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
78%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
4
Rear Delt Row
3
15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
4
Rear Delt Row
3
15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
4
Rear Delt Row
3
15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
83%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
4
Rear Delt Row
3
15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-8.5
3
Rear Delt Row
3
15 reps
RPE 7-8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
4 Sets
5 Reps
65%
3
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@7.5
4
Hammer Curl
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
6 Reps
@7-8
3
Skull Crusher
3 Sets
10 Reps
@7.5
4
Hanging Leg Raise
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
2 Reps
78%
2
Front Squat (Barbell)
3 Sets
6-8 Reps
@6.5-7.5
3
Bent Over Row (Dumbbell)
5 Sets
8-12 Reps
@7.5
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
5 Sets
2 Reps
78%
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7-8
3
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
5 Sets
3 Reps
75%
2
Deadlift (Barbell)
5 Sets
3 Reps
75%
3
Standing Calf Raise
4 Sets
10-15 Reps
@8.5
4
Plank
3 Sets
AMRAP
@8
Day 6
1
Bench Press (Barbell)
5 Sets
3 Reps
75%
2
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7.5-8.5
4
Rear Delt Row
3 Sets
15 Reps
@7-8