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1 Set Myo Rep Program

by Michael J.

Program Description

Experimental 1 set HIT program Set 1: 8-12 RPE 9-10 Rest 15 secs Perform as many sets until you reach 20 total reps. (15 secs rest for each break)

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 07, 2025 08:57
  • Last Edited
    Mar 18, 2025 11:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Biceps
11.2%
Front Delts
10.1%
Upper Back
10.1%
Chest
8.4%
Middle Delts
8.4%
Quadriceps
7.8%
Lats
7.3%
Glutes
5.8%
Abs
4.5%
Hamstrings
4.3%
Lower Back
3%
Rear Delts
2.8%
Forearms
1.7%
Adductors
1.1%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Shoulder Press (Machine)
1
8-12 reps
-
5
Tricep Pushdown (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Shoulder Press (Machine)
1
8-12 reps
-
5
Tricep Pushdown (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Shoulder Press (Machine)
1
8-12 reps
-
5
Tricep Pushdown (Cable)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Single Arm Iso Row
1
8-12 reps
-
4
Face Pull
1
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Single Arm Iso Row
1
8-12 reps
-
4
Face Pull
1
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Single Arm Iso Row
1
8-12 reps
-
4
Face Pull
1
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Back Extension (Weighted)
1
8-12 reps
-
4
Leg Extension
1
8-12 reps
-
5
Decline Crunch (Weighted)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Lying Leg Curl
1
8-12 reps
-
4
Leg Press
1
8-12 reps
-
5
Decline Crunch (Weighted)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Back Extension (Weighted)
1
8-12 reps
-
4
Leg Extension
1
8-12 reps
-
5
Decline Crunch (Weighted)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
8-12 reps
-
2
JM Press (Smith Machine)
1
8-12 reps
-
3
Preacher Curl (EZ Bar)
1
8-12 reps
-
4
Bench Press (Close Grip)
1
8-12 reps
-
5
Bicep Curl (Barbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
8-12 reps
-
2
JM Press (Smith Machine)
1
8-12 reps
-
3
Preacher Curl (EZ Bar)
1
8-12 reps
-
4
Bench Press (Close Grip)
1
8-12 reps
-
5
Bicep Curl (Barbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
8-12 reps
-
2
JM Press (Smith Machine)
1
8-12 reps
-
3
Preacher Curl (EZ Bar)
1
8-12 reps
-
4
Bench Press (Close Grip)
1
8-12 reps
-
5
Bicep Curl (Barbell)
1
8-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
8-12 Reps
@9
2
Bench Press (Dumbbell)
1 Set
8-12 Reps
-
3
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
-
4
Shoulder Press (Machine)
1 Set
8-12 Reps
-
5
Tricep Pushdown (Cable)
1 Set
8-12 Reps
-
Day 2
1
Chest Supported Row (Machine)
1 Set
8-12 Reps
-
2
Lat Pulldown
1 Set
8-12 Reps
-
3
Single Arm Iso Row
1 Set
8-12 Reps
-
4
Face Pull
1 Set
8-12 Reps
-
5
Hammer Curl (Dumbbell)
1 Set
8-12 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
8-12 Reps
-
2
Squat (Barbell)
1 Set
8-12 Reps
-
3
Back Extension (Weighted)
1 Set
8-12 Reps
-
4
Leg Extension
1 Set
8-12 Reps
-
5
Decline Crunch (Weighted)
1 Set
8-12 Reps
-
Day 4
1
Seated Military Press (Smith Machine)
1 Set
8-12 Reps
-
2
JM Press (Smith Machine)
1 Set
8-12 Reps
-
3
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
-
4
Bench Press (Close Grip)
1 Set
8-12 Reps
-
5
Bicep Curl (Barbell)
1 Set
8-12 Reps
-