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BoostcampPNG

RPT Leangains

by John Cichello

Program Description

Increase strength whilst cutting

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2024 11:01
  • Last Edited
    Jan 24, 2025 10:40

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4A
Back Extension
3 Sets
10 Reps
-
4B
Hanging Toes To Bar
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4A
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
4B
Straight Leg Calf Raise
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4A
Skin The Cat
3 Sets
6 Reps
-
4B
Upright Row (Cable)
3 Sets
12 Reps
-