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Simple and effective - 8 week program

by Arj

Program Description

Strength and hypertrophy mixture 4 days per week progressive overload using an rpe method.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 05, 2025 10:51
  • Last Edited
    Sep 06, 2025 12:03
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Glutes
10%
Upper Back
9.9%
Hamstrings
9.6%
Lats
7.9%
Triceps
7.8%
Chest
7.4%
Front Delts
6.2%
Abs
5.9%
Biceps
5%
Middle Delts
4.9%
Calves
4.2%
Rear Delts
1.5%
Forearms
1.1%
Lower Back
1.1%
Adductors
1%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
-
5
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3
Lying Leg Curl
4
10 reps
RPE 7
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
-
5
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
-
5
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 7
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
-
5
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4A
Leg Press (45 Degrees)
4
10 reps
RPE 7
4B
Calf Raise (Leg Press)
4
10 reps
-
5
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
4-6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3
Lying Leg Curl
4
10 reps
RPE 7
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
-
5
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
6
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 7
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
-
5
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4A
Leg Press (45 Degrees)
4
10 reps
RPE 7
4B
Calf Raise (Leg Press)
4
10 reps
-
5
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7
3
Overhead Press (Barbell)
3
5-8 reps
RPE 7
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 7
2
Bent Over Row (Barbell)
5
6-8 reps
RPE 7
3
Overhead Press (Barbell)
3
5-8 reps
RPE 7
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7
3
Overhead Press (Barbell)
4
5-8 reps
RPE 7
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Bent Over Row (Barbell)
4
10 reps
RPE 6
3
Overhead Press (Barbell)
3
5-8 reps
RPE 7
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
5-8 reps
RPE 7
4
Pull-Up (Weighted)
4
6-8 reps
-
5
Face Pull
3
12-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
4
5-8 reps
RPE 7
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
5-8 reps
RPE 7
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
5-8 reps
RPE 7
4
Pull-Up (Weighted)
4
6-8 reps
-
5
Face Pull
3
12-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Leg Extension
4
10 reps
RPE 7
3
Lunge (Dumbbell)
3
8-10 reps
RPE 6
4A
Single Leg Press
3
8-10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5
Suitcase Carry
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 7
2
Leg Extension
4
10 reps
RPE 7
3
Lunge (Dumbbell)
4
8-10 reps
RPE 6
4A
Single Leg Press
3
8-10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5
Suitcase Carry
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Lunge (Dumbbell)
4
8-10 reps
RPE 6
4A
Single Leg Press
3
8-10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5
Suitcase Carry
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 7
3
Lunge (Dumbbell)
2
8-10 reps
RPE 6
4A
Single Leg Press
3
8-10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5
Suitcase Carry
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Leg Extension
4
10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 6
4A
Single Leg Press
4
8-10 reps
RPE 7
4B
Calf Raise (Leg Press)
4
10 reps
RPE 7
5
Suitcase Carry
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 8
3
Lunge (Dumbbell)
4
8-10 reps
RPE 6
4A
Single Leg Press
4
8-10 reps
RPE 7
4B
Calf Raise (Leg Press)
4
10 reps
RPE 7
5
Suitcase Carry
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4-6 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Lunge (Dumbbell)
4
8-10 reps
RPE 6
4A
Single Leg Press
3
8-10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5
Suitcase Carry
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Leg Extension
4
10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 6
4A
Single Leg Press
4
8-10 reps
RPE 7
4B
Calf Raise (Leg Press)
4
10 reps
RPE 7
5
Suitcase Carry
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
4
10-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
RPE 7
2
Lat Pulldown
2
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
4 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
4 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7
5
Chest Fly (Machine)
4
10-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
@7
2
Leg Extension
4 Sets
10 Reps
@7
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
@6
4A
Single Leg Press
3 Sets
8-10 Reps
@7
4B
Calf Raise (Leg Press)
3 Sets
10 Reps
@7
5
Suitcase Carry
3 Sets
20 Reps
@6
Day 4
1
Tempo Bench Press
3 Sets
4 Reps
@7
2
Lat Pulldown
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@7
5
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@7
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@7
4
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
5
Face Pull
3 Sets
12-15 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6
Day 1
1
High Bar Squat (Barbell)
4 Sets
6 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Lying Leg Curl
3 Sets
10 Reps
@7
4A
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4B
Calf Raise (Leg Press)
3 Sets
10 Reps
-
5
Cable Crunch
3 Sets
15 Reps
@7