Low Rep Low Life - A&W
Combining the best parts of GZCL, the Waterbury method, tbJP, and Eric Helms’ intermediate bodybuilding program.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 4 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 6 reps |
| 3 | Walking Lunge (Dumbbell) | 4 | 6 reps |
| 4 | Leg Curl | 4 | 6 reps |
| 5 | Straight Leg Calf Raise | 4 | 6 reps |
| 6 | Hanging Knee Raise | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 4 reps |
| 2 | Bent Over Row (Barbell) | 4 | 6 reps |
| 3 | Incline Bench Press (Barbell) | 4 | 6 reps |
| 4 | Lat Pulldown (Single Arm) | 4 | 6 reps |
| 5 | Bayesian Curl | 4 | 6 reps |
| 6 | Tricep Pushdown (Cable) | 4 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 4 reps |
| 2 | Leg Press (45 Degrees) | 4 | 6 reps |
| 3 | Hip Thrust (Barbell) | 4 | 6 reps |
| 4 | Leg Extension | 4 | 6 reps |
| 5 | Seated Calf Raise | 4 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 5 | 4 reps |
| 2 | Dip (Weighted) | 4 | 6 reps |
| 3 | Pec Deck (Machine) | 4 | 6 reps |
| 4 | French Press | 4 | 6 reps |
| 5 | Cable Crunch | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 5 | 4 reps |
| 2 | Chest Supported Row (Machine) | 4 | 6 reps |
| 3 | Pullover (EZ Bar) | 4 | 6 reps |
| 4 | Lateral Raise (Dumbbell) | 4 | 6 reps |
| 5 | Bicep Curl (Machine) | 4 | 6 reps |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Low Rep Low Life - A&W is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Low Rep Low Life - A&W is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Low Rep Low Life - A&W is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
