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Manifold

by Josh M.

Program Description

This program is designed to supercharge powerbuilders in the conquest for size and strength. With three weeks of hypertrophy focus and four of strength, you will find yourself stronger and bigger than ever. Deloading and overloading are baked into the routine, so it can be repeated without interruption. Manifold takes advantage of oscillating volume in accessory work and intensity in major lifts that will leave you feeling well-rounded and athletic. Week seven finishes the program with AMRAPs at 95% of your one rep max. See what you can rep out to calculate your new one rep max for the next time through.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2024 10:26
  • Last Edited
    Aug 05, 2025 07:16

Summary

Unlock your strength potential with the Manifold program, a comprehensive 7-week journey designed for dedicated lifters. Committing to four days a week, you'll engage in a variety of barbell and machine exercises, including deadlifts, squats, and lat pulldowns, strategically crafted to target your back, legs, and core. Each workout combines intensity and volume to maximize muscle growth and functional strength, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your performance in just over a month!

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.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.6%
Quadriceps
10.9%
Middle Delts
10.7%
Chest
9.8%
Triceps
9%
Hamstrings
8.6%
Glutes
7%
Upper Back
6.1%
Lats
5.7%
Abs
4.7%
Biceps
4.1%
Rear Delts
4.1%
Lower Back
2.7%
Calves
2%
Adductors
1.1%
Abductors
0.4%
Forearms
0.4%
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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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
65%
2
Zercher Squat (Barbell)
3
10 reps
RPE 8.5
3
Kettlebell Swing
5
12 reps
RPE 8
4
Leg Extension
5
10 reps
RPE 8
5
Single Leg Calf Raise
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
70%
2
Zercher Squat (Barbell)
4
8 reps
RPE 8.5
3
Kettlebell Swing
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Single Leg Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
7 reps
75%
2
Zercher Squat (Barbell)
5
8 reps
RPE 8.5
3
Kettlebell Swing
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Single Leg Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
7 reps
6 reps
80%
80%
80%
2
Zercher Squat (Barbell)
3
8 reps
RPE 8.5
3
Kettlebell Swing
5
12 reps
RPE 8
4
Leg Extension
5
10 reps
RPE 8
5
Single Leg Calf Raise
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
85%
85%
85%
85%
2
Zercher Squat (Barbell)
4
8 reps
RPE 8.5
3
Kettlebell Swing
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Single Leg Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
4 reps
3 reps
2 reps
90%
90%
90%
2
Zercher Squat (Barbell)
5
8 reps
RPE 8.5
3
Kettlebell Swing
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Single Leg Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
95%
2
Zercher Squat (Barbell)
3
8 reps
RPE 8.5
3
Kettlebell Swing
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Single Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
65%
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Seated Row (Cable)
5
10 reps
RPE 8
5A
Bicep Curl (Cable)
5
10 reps
RPE 8
5B
One Arm Lateral Raise (Cable)
5
10 reps
RPE 8
6A
Pec Deck (Machine)
5
10 reps
RPE 8
6B
Reverse Pec Deck
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
70%
2
Bench Press (Barbell)
4
8 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 8
5A
Bicep Curl (Cable)
4
10 reps
RPE 8
5B
One Arm Lateral Raise (Cable)
4
10 reps
RPE 8
6A
Pec Deck (Machine)
4
10 reps
RPE 8
6B
Reverse Pec Deck
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
7 reps
75%
2
Bench Press (Barbell)
5
7 reps
RPE 8.5
3
Incline Bench Press (Barbell)
5
7 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
10 reps
RPE 8
5B
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
6A
Pec Deck (Machine)
3
10 reps
RPE 8
6B
Reverse Pec Deck
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
8 reps
7 reps
6 reps
80%
80%
80%
2
Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
4
Seated Row (Cable)
5
10 reps
RPE 8
5A
Bicep Curl (Cable)
5
10 reps
RPE 8
5B
One Arm Lateral Raise (Cable)
5
10 reps
RPE 8
6A
Pec Deck (Machine)
5
10 reps
RPE 8
6B
Reverse Pec Deck
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
85%
85%
85%
85%
2
Bench Press (Barbell)
4
8 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 8
5A
Bicep Curl (Cable)
4
10 reps
RPE 8
5B
One Arm Lateral Raise (Cable)
4
10 reps
RPE 8
6A
Pec Deck (Machine)
4
10 reps
RPE 8
6B
Reverse Pec Deck
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
4 reps
3 reps
2 reps
90%
90%
90%
2
Bench Press (Barbell)
5
8 reps
RPE 8.5
3
Incline Bench Press (Barbell)
5
8 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
10 reps
RPE 8
5B
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
6A
Pec Deck (Machine)
3
10 reps
RPE 8
6B
Reverse Pec Deck
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
AMRAP
95%
2
Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 8
5A
Bicep Curl (Cable)
4
10 reps
RPE 8
5B
One Arm Lateral Raise (Cable)
4
10 reps
RPE 8
6A
Pec Deck (Machine)
4
10 reps
RPE 8
6B
Reverse Pec Deck
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
5
10 reps
RPE 8
4
Leg Press
5
10 reps
RPE 8
5
Hamstring Curl
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8
4
Leg Press
4
10 reps
RPE 8
5
Hamstring Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
7 reps
75%
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
80%
80%
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown
5
10 reps
RPE 8
4
Leg Press
5
10 reps
RPE 8
5
Hamstring Curl
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
85%
85%
85%
85%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8
4
Leg Press
4
10 reps
RPE 8
5
Hamstring Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
4 reps
3 reps
2 reps
90%
90%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8
4
Leg Press
4
10 reps
RPE 8
5
Hamstring Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
65%
2
Push Press (Barbell)
3
10 reps
RPE 8.5
3
Bench Press (Paused)
3
10 reps
RPE 8.5
4
Straight Arm Pulldown
5
10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
5B
Upright Row (Cable)
5
12 reps
RPE 8
6A
Cable Crunch
5
12 reps
RPE 8
6B
One Arm Lateral Raise (Cable)
5
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Push Press (Barbell)
4
8 reps
RPE 8.5
3
Bench Press (Paused)
4
8 reps
RPE 8.5
4
Straight Arm Pulldown
4
10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
5B
Upright Row (Cable)
4
12 reps
RPE 8
6A
Cable Crunch
4
12 reps
RPE 8
6B
One Arm Lateral Raise (Cable)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
7 reps
75%
2
Push Press (Barbell)
5
7 reps
RPE 8.5
3
Bench Press (Paused)
5
7 reps
RPE 8.5
4
Straight Arm Pulldown
3
10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5B
Upright Row (Cable)
3
12 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
One Arm Lateral Raise (Cable)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
80%
80%
80%
2
Push Press (Barbell)
3
8 reps
RPE 8.5
3
Bench Press (Paused)
3
8 reps
RPE 8.5
4
Straight Arm Pulldown
5
10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
5B
Upright Row (Cable)
5
12 reps
RPE 8
6A
Cable Crunch
5
12 reps
RPE 8
6B
One Arm Lateral Raise (Cable)
5
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
85%
85%
85%
85%
2
Push Press (Barbell)
4
8 reps
RPE 8.5
3
Bench Press (Paused)
4
8 reps
RPE 8.5
4
Straight Arm Pulldown
4
10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
5B
Upright Row (Cable)
4
12 reps
RPE 8
6A
Cable Crunch
4
12 reps
RPE 8
6B
One Arm Lateral Raise (Cable)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
4 reps
3 reps
2 reps
90%
90%
90%
2
Push Press (Barbell)
5
8 reps
RPE 8.5
3
Bench Press (Paused)
5
8 reps
RPE 8.5
4
Straight Arm Pulldown
3
10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5B
Upright Row (Cable)
3
12 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
One Arm Lateral Raise (Cable)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
95%
2
Push Press (Barbell)
3
8 reps
RPE 8.5
3
Bench Press (Paused)
3
8 reps
RPE 8.5
4
Straight Arm Pulldown
4
10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
5B
Upright Row (Cable)
4
12 reps
RPE 8
6A
Cable Crunch
4
12 reps
RPE 8
6B
One Arm Lateral Raise (Cable)
4
20 reps
RPE 8
Week 1
1 / 7 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
5 Sets
10 Reps
@8
4
Leg Press
5 Sets
10 Reps
@8
5
Hamstring Curl
5 Sets
10 Reps
@8
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
65%
2
Zercher Squat (Barbell)
3 Sets
10 Reps
@8.5
3
Kettlebell Swing
5 Sets
12 Reps
@8
4
Leg Extension
5 Sets
10 Reps
@8
5
Single Leg Calf Raise
5 Sets
10 Reps
@8
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
65%
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
4
Seated Row (Cable)
5 Sets
10 Reps
@8
5A
Bicep Curl (Cable)
5 Sets
10 Reps
@8
5B
One Arm Lateral Raise (Cable)
5 Sets
10 Reps
@8
6A
Pec Deck (Machine)
5 Sets
10 Reps
@8
6B
Reverse Pec Deck
5 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
65%
2
Push Press (Barbell)
3 Sets
10 Reps
@8.5
3
Bench Press (Paused)
3 Sets
10 Reps
@8.5
4
Straight Arm Pulldown
5 Sets
10 Reps
@8
5A
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
@8
5B
Upright Row (Cable)
5 Sets
12 Reps
@8
6A
Cable Crunch
5 Sets
12 Reps
@8
6B
One Arm Lateral Raise (Cable)
5 Sets
20 Reps
@8