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∩^ω^∩

by Kevin C.
5.0
(1 rating)

Program Description

Intermediate program : lower in volume than other programs as this is meant to be done outside of the normal 5 days a week of morning Pt. Compound movements are done as listed, whereas isolation movements are Myo-rep Match.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 21, 2024 10:07
  • Last Edited
    Jun 18, 2025 07:58

Summary

Unlock your potential with the ∩^ω^∩ program, a comprehensive 4-week training plan designed for dedicated lifters. Committing to four days a week, you'll engage in a mix of barbell, bodyweight, and machine exercises that target every major muscle group. From low bar squats to incline bench presses, each session is crafted to build strength and enhance your physique. Perfect for those ready to challenge themselves and see real results in just a month!
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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
Squat (Low Bar)
3
5 reps
RPE 8
2
Platz Squat
2
15 reps
RPE 9.5
3
Barbell Row
2
12 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Neck Extension
1
2
15 reps
15 reps
-
RPE 8.5
6
Back Extension
3
15 reps
RPE 8.5
7
Calf Raise (Leg Press)
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Platz Squat
2
15 reps
RPE 9.5
3
Barbell Row
2
12 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Neck Extension
1
2
15 reps
15 reps
-
RPE 8.5
6
Back Extension
3
15 reps
RPE 8.5
7
Calf Raise (Leg Press)
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Platz Squat
2
15 reps
RPE 9.5
3
Barbell Row
2
12 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Neck Extension
1
2
15 reps
15 reps
-
RPE 8.5
6
Back Extension
3
15 reps
RPE 8.5
7
Calf Raise (Leg Press)
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Platz Squat
2
15 reps
RPE 9.5
3
Barbell Row
2
12 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Neck Extension
1
2
15 reps
15 reps
-
RPE 8.5
6
Back Extension
3
15 reps
RPE 8.5
7
Calf Raise (Leg Press)
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
4
Dip (Assisted)
1
2
25 reps
25 reps
RPE 8
RPE 9.5
5
Incline Curl (Dumbbell)
2
15 reps
RPE 9.5
6
Y Raise
2
15 reps
RPE 10
7
Deficit Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
4
Dip (Assisted)
1
2
25 reps
25 reps
RPE 8
RPE 9.5
5
Incline Curl (Dumbbell)
2
15 reps
RPE 9.5
6
Y Raise
2
15 reps
RPE 10
7
Deficit Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
4
Dip (Assisted)
1
2
25 reps
25 reps
RPE 8
RPE 9.5
5
Incline Curl (Dumbbell)
2
15 reps
RPE 9.5
6
Y Raise
2
15 reps
RPE 10
7
Deficit Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
4
Dip (Assisted)
1
2
25 reps
25 reps
RPE 8
RPE 9.5
5
Incline Curl (Dumbbell)
2
15 reps
RPE 9.5
6
Y Raise
2
15 reps
RPE 10
7
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Barbell)
2
25 reps
RPE 8
4
Sissy Squat
2
12 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Lying Leg Curl
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Barbell)
2
25 reps
RPE 8
4
Sissy Squat
2
12 reps
RPE 8
5
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 8
6
Lying Leg Curl
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Barbell)
2
25 reps
RPE 8
4
Sissy Squat
2
12 reps
RPE 8
5
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 8
6
Lying Leg Curl
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Barbell)
2
25 reps
RPE 8
4
Sissy Squat
2
12 reps
RPE 8
5
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 8
6
Lying Leg Curl
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
7 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Flexion Row
2
15 reps
RPE 8.5
3
Bench Press (Dumbbell)
2
15 reps
RPE 9
4
Bicep Curl (Machine)
2
15 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
3
20 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
7 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Flexion Row
2
15 reps
RPE 8.5
3
Bench Press (Dumbbell)
2
15 reps
RPE 9
4
Bicep Curl (Machine)
2
15 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
3
20 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
7 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Flexion Row
2
15 reps
RPE 8.5
3
Bench Press (Dumbbell)
2
15 reps
RPE 9
4
Bicep Curl (Machine)
2
15 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
3
20 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
7 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Flexion Row
2
15 reps
RPE 8.5
3
Bench Press (Dumbbell)
2
15 reps
RPE 9
4
Bicep Curl (Machine)
2
15 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
3
20 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
5 Reps
@8
2
Platz Squat
2 Sets
15 Reps
@9.5
3
Barbell Row
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
15 Reps
@9
5
Neck Extension
1 Set
2 Sets
15 Reps
15 Reps
-
@8.5
6
Back Extension
3 Sets
15 Reps
@8.5
7
Calf Raise (Leg Press)
2 Sets
25 Reps
@8
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
7 Reps
@8.5
1B
Pull-Up (Bodyweight)
4 Sets
10 Reps
@9
2
Flexion Row
2 Sets
15 Reps
@8.5
3
Bench Press (Dumbbell)
2 Sets
15 Reps
@9
4
Bicep Curl (Machine)
2 Sets
15 Reps
@9
5A
Overhead Tricep Extension (Cable)
3 Sets
20 Reps
@9
5B
Face Pull
3 Sets
20 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@8
3
Overhead Press (Barbell)
2 Sets
10 Reps
@8
4
Dip (Assisted)
1 Set
2 Sets
25 Reps
25 Reps
@8
@9.5
5
Incline Curl (Dumbbell)
2 Sets
15 Reps
@9.5
6
Y Raise
2 Sets
15 Reps
@10
7
Deficit Push Up
2 Sets
-
Day 3
1
Front Squat (Barbell)
3 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Barbell)
2 Sets
25 Reps
@8
4
Sissy Squat
2 Sets
12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
15 Reps
@8
6
Lying Leg Curl
2 Sets
20 Reps
@8