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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.
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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
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