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Saiyan

by Cameron J O’Neal

Program Description

**Saiyan Workout Program** This program is designed to be like the “Butcher of Blaviken” program but on hard mode, it’s designed for me and my goals so use with caution. Unleash your inner warrior with the Saiyan program, a comprehensive 4-week training regimen designed for serious lifters. This program features 28 days of targeted workouts that combine foundational lifts like the Dumbbell Bench Press and Bent Over Row with dynamic movements such as Bulgarian Split Squats and Pull-Ups. Each session is crafted to maximize muscle growth and sculpt your physique, ensuring you push your limits with every rep. Get ready to transform your body and elevate your strength with this advanced and intermediate-level program!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 11:46
  • Last Edited
    Jul 14, 2025 10:25
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
French Press
3
7-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-60 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
8-11 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
5
Pull-Up (Bodyweight)
3 Sets
10+ Reps
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
8
French Press
3 Sets
7-10 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
8-11 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
5
Pull-Up (Bodyweight)
3 Sets
10+ Reps
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
8
French Press
3 Sets
7-10 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
Day 5
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
8-11 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
5
Pull-Up (Bodyweight)
3 Sets
10+ Reps
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
8
French Press
3 Sets
7-10 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
Day 2
1
Walk
1 Set
40-60 mins
@10
Day 4
1
Walk
1 Set
40-60 mins
@10
Day 6
1
Walk
1 Set
40-60 mins
@10
Day 7
1
Walk
1 Set
40-60 mins
@10