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Maintenance Volume Block

by Simon A.
1 athletes joined
3.0
(1 rating)

Program Description

Prioritize conserving muscle while minimising fatigue and joint pain.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 20, 2024 03:22
  • Last Edited
    Mar 02, 2025 07:46

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
Upper Back
11.8%
Hamstrings
11.8%
Lats
11.8%
Biceps
10%
Quadriceps
10%
Triceps
10%
Middle Delts
9.1%
Front Delts
8.2%
Chest
4.5%
Glutes
4.5%
Lower Back
3.6%
Abs
1.8%
Rear Delts
0.9%
Forearms
0.9%
Abductors
0.9%
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Extension
3
0.1 mins
RPE 6
4
Leg Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Extension
3
0.1 mins
RPE 6
4
Leg Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Extension
3
0.1 mins
RPE 6
4
Leg Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Extension
3
0.1 mins
RPE 6
4
Leg Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Extension
3
0.1 mins
RPE 6
4
Leg Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Extension
3
0.1 mins
RPE 6
4
Leg Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Extension
3
0.1 mins
RPE 6
4
Leg Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Extension
3
0.1 mins
RPE 6
4
Leg Curl
3
10 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
Day 2
1
Bicep Curl (Cable)
3 Sets
8 Reps
@6
2
Lat Pulldown
3 Sets
12 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@6
4
Seated Row (Cable)
3 Sets
10 Reps
@6
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@6
3
Leg Extension
3 Sets
0.1 mins
@6
4
Leg Curl
3 Sets
10 Reps
@6