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RP-20

by Bhavin S.

Program Description

Unlock your strength potential with the RP-20 program, an 8-week journey designed for dedicated lifters ready to elevate their performance. Committing just four days a week, you'll engage in a balanced blend of resistance training and conditioning, tailored to build muscle and enhance endurance. This program is perfect for those looking to challenge themselves and achieve measurable results in a structured, progressive format. Get ready to push your limits and transform your fitness!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 24, 2026 09:42
  • Last Edited
    Feb 24, 2026 09:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.3%
Abs
9.5%
Hamstrings
7.9%
Triceps
7.9%
Front Delts
7.9%
Middle Delts
7.1%
Quadriceps
6.3%
Glutes
6.3%
Lats
6.3%
Biceps
6.3%
Cardio
6.3%
Stretching
3.2%
Chest
3.2%
Rear Delts
3.2%
Calves
3.2%
Lower Back
1.6%
Forearms
1.6%
Adductors
1.6%
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
4
Dead Bug
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
4
Dead Bug
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
4
Dead Bug
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
4
Dead Bug
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
4
Dead Bug
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
4
Dead Bug
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
4
Dead Bug
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
4
Dead Bug
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
4
Standing Calf Raise
2
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Face Pull
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl (Dumbbell)
1
12-15 reps
RPE 10
4
Plank
2
0.75-1 mins
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Face Pull
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl (Dumbbell)
1
12-15 reps
RPE 10
4
Plank
2
0.75-1 mins
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Face Pull
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl (Dumbbell)
1
12-15 reps
RPE 10
4
Plank
2
0.75-1 mins
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Face Pull
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl (Dumbbell)
1
12-15 reps
RPE 10
4
Plank
2
0.75-1 mins
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Face Pull
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl (Dumbbell)
1
12-15 reps
RPE 10
4
Plank
2
0.75-1 mins
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Face Pull
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl (Dumbbell)
1
12-15 reps
RPE 10
4
Plank
2
0.75-1 mins
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Face Pull
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl (Dumbbell)
1
12-15 reps
RPE 10
4
Plank
2
0.75-1 mins
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Face Pull
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl (Dumbbell)
1
12-15 reps
RPE 10
4
Plank
2
0.75-1 mins
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Skull Crusher (EZ Bar)
1
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Skull Crusher (EZ Bar)
1
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Skull Crusher (EZ Bar)
1
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Skull Crusher (EZ Bar)
1
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Skull Crusher (EZ Bar)
1
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Skull Crusher (EZ Bar)
1
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Skull Crusher (EZ Bar)
1
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Skull Crusher (EZ Bar)
1
12-15 reps
RPE 10
4
Seated Hamstring Curl
1
15-20 reps
RPE 10
5
Cardio (Zone 2)
1
10 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Lat Pulldown
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Bicep Curl (Barbell)
1 Set
12-15 Reps
@10
4
Dead Bug
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5
Cardio (Zone 2)
1 Set
10 mins
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Overhead Tricep Extension (Dumbbell)
1 Set
12-15 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
5
Cardio (Zone 2)
1 Set
10 mins
-
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Face Pull
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Hammer Curl (Dumbbell)
1 Set
12-15 Reps
@10
4
Plank
1 Set
1 Set
0.75-1 mins
0.75-1 mins
@10
@10
5
Cardio (Zone 2)
1 Set
10 mins
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Shoulder Press (Machine)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Skull Crusher (EZ Bar)
1 Set
12-15 Reps
@10
4
Seated Hamstring Curl
1 Set
15-20 Reps
@10
5
Cardio (Zone 2)
1 Set
10 mins
-