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Simple and effective - 8 week program

by Arj
2 athletes joined

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 12, 2025 12:07

Summary

Transform your physique with this straightforward yet powerful 8-week program, designed for those ready to elevate their training. Committing just 4 days a week, you'll engage in a balanced mix of compound and isolation exercises, including Deadlifts, Bench Presses, and Lunges, ensuring comprehensive muscle development. Each session is crafted to challenge your strength and endurance, pushing you to achieve your fitness goals. Get ready to build strength, improve your technique, and see real results!
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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BlogBannerPC
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