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M.D.S.P Phase 0

by Sean R.

Program Description

This 4 week program is a to re-sensitize the body to stimulus for specialization periods that will come later on! The lower volume and intensity are in place to allow the body to rest, recover, and prime it for more growth. Stick to good form, stay within the intensity levels prescribed, don’t increase sets, and start at the lower end of rep ranges then build to the higher ends over time. Once done move to M.D.S.P. Phase 1! Here is where intensity increases, but without specializing the Upper Body or Arms & Shoulders, that is for later phases.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 30, 2025 06:34
  • Last Edited
    Dec 08, 2025 04:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Hamstrings
10.3%
Biceps
9.5%
Chest
8.6%
Front Delts
8.6%
Calves
8.6%
Upper Back
6.9%
Quadriceps
6.9%
Rear Delts
5.2%
Lats
5.2%
Middle Delts
3.4%
Other
3.4%
Glutes
3.4%
Adductors
3.4%
Forearms
1.7%
Lower Back
1.7%
Abs
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 6
2
Lateral Raise (Cable)
2
8-12 reps
RPE 6
3
Dumbbell Row
2
8-12 reps
RPE 6
4
Preacher Curl (Machine)
2
8-12 reps
RPE 6
5
Belt Squat (Narrow Stance)
2
8-12 reps
RPE 6
6
Lying Leg Curl
2
15-20 reps
RPE 6
7
Straight Leg Calf Raise
2
8-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 6
2
Lateral Raise (Cable)
2
8-12 reps
RPE 6
3
Dumbbell Row
2
8-12 reps
RPE 6
4
Preacher Curl (Machine)
2
8-12 reps
RPE 6
5
Belt Squat (Narrow Stance)
2
8-12 reps
RPE 6
6
Lying Leg Curl
2
15-20 reps
RPE 6
7
Straight Leg Calf Raise
2
8-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 7
2
Lateral Raise (Cable)
2
8-12 reps
RPE 7
3
Dumbbell Row
2
8-12 reps
RPE 7
4
Preacher Curl (Machine)
2
8-12 reps
RPE 7
5
Belt Squat (Narrow Stance)
2
8-12 reps
RPE 7
6
Lying Leg Curl
2
15-20 reps
RPE 7
7
Straight Leg Calf Raise
2
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 7
2
Lateral Raise (Cable)
2
8-12 reps
RPE 7
3
Dumbbell Row
2
8-12 reps
RPE 7
4
Preacher Curl (Machine)
2
8-12 reps
RPE 7
5
Belt Squat (Narrow Stance)
2
8-12 reps
RPE 7
6
Lying Leg Curl
2
15-20 reps
RPE 7
7
Straight Leg Calf Raise
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
5 reps
RPE 6
2
Front Squat (Barbell)
1
5 reps
RPE 6
3
Leg Curl
2
8-12 reps
RPE 6
4
Seated Calf Raise
3
8-15 reps
RPE 6
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 6
6
Tricep Extension (Machine)
2
8-12 reps
RPE 6
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
5 reps
RPE 6
2
Front Squat (Barbell)
1
5 reps
RPE 6
3
Leg Curl
2
8-12 reps
RPE 6
4
Seated Calf Raise
3
8-15 reps
RPE 6
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 6
6
Tricep Extension (Machine)
2
8-12 reps
RPE 6
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
5 reps
RPE 7
2
Front Squat (Barbell)
1
5 reps
RPE 7
3
Leg Curl
2
8-12 reps
RPE 7
4
Seated Calf Raise
3
8-15 reps
RPE 7
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
6
Tricep Extension (Machine)
2
8-12 reps
RPE 7
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
5 reps
RPE 7
2
Front Squat (Barbell)
1
5 reps
RPE 7
3
Leg Curl
2
8-12 reps
RPE 7
4
Seated Calf Raise
3
8-15 reps
RPE 7
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
6
Tricep Extension (Machine)
2
8-12 reps
RPE 7
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Chest Fly
2
AMRAP
RPE 6
2
Band Lat Prayers
2
AMRAP
RPE 6
3
Band Lat Raises
2
AMRAP
RPE 6
4
Band Reverse Curls
2
AMRAP
RPE 6
5
Band OH Triceps Extension
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Chest Fly
2
AMRAP
RPE 6
2
Band Lat Prayers
2
AMRAP
RPE 6
3
Band Lat Raises
2
AMRAP
RPE 6
4
Band Reverse Curls
2
AMRAP
RPE 6
5
Band OH Triceps Extension
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Chest Fly
2
AMRAP
RPE 7
2
Band Lat Prayers
2
AMRAP
RPE 7
3
Band Lat Raises
2
AMRAP
RPE 7
4
Band Reverse Curls
2
AMRAP
RPE 7
5
Band OH Triceps Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Chest Fly
2
AMRAP
RPE 7
2
Band Lat Prayers
2
AMRAP
RPE 7
3
Band Lat Raises
2
AMRAP
RPE 7
4
Band Reverse Curls
2
AMRAP
RPE 7
5
Band OH Triceps Extension
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Diagonal Pulldowns
2
15-20 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 6
4
Bayesian Curl
2
15-20 reps
RPE 6
5
Incline Chest Fly (Dumbbell)
2
15-20 reps
RPE 6
6
Leg Extension
2
15-20 reps
RPE 6
7
Hip Adductor (Machine)
2
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Diagonal Pulldowns
2
15-20 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 6
4
Bayesian Curl
2
15-20 reps
RPE 6
5
Incline Chest Fly (Dumbbell)
2
15-20 reps
RPE 6
6
Leg Extension
2
15-20 reps
RPE 6
7
Hip Adductor (Machine)
2
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Diagonal Pulldowns
2
15-20 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 7
4
Bayesian Curl
2
15-20 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
2
15-20 reps
RPE 7
6
Leg Extension
2
15-20 reps
RPE 7
7
Hip Adductor (Machine)
2
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Diagonal Pulldowns
2
15-20 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 7
4
Bayesian Curl
2
15-20 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
2
15-20 reps
RPE 7
6
Leg Extension
2
15-20 reps
RPE 7
7
Hip Adductor (Machine)
2
15-20 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
@6
2
Lateral Raise (Cable)
2 Sets
8-12 Reps
@6
3
Dumbbell Row
2 Sets
8-12 Reps
@6
4
Preacher Curl (Machine)
2 Sets
8-12 Reps
@6
5
Belt Squat (Narrow Stance)
2 Sets
8-12 Reps
@6
6
Lying Leg Curl
2 Sets
15-20 Reps
@6
7
Straight Leg Calf Raise
2 Sets
8-15 Reps
@6
Day 2
1
Run
1 Set
20-45 mins
@6
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
5 Reps
@6
2
Front Squat (Barbell)
1 Set
5 Reps
@6
3
Leg Curl
2 Sets
8-12 Reps
@6
4
Seated Calf Raise
3 Sets
8-15 Reps
@6
5
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@6
6
Tricep Extension (Machine)
2 Sets
8-12 Reps
@6
7
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@6
Day 4
1
Band Chest Fly
2 Sets
AMRAP
@6
2
Band Lat Prayers
2 Sets
AMRAP
@6
3
Band Lat Raises
2 Sets
AMRAP
@6
4
Band Reverse Curls
2 Sets
AMRAP
@6
5
Band OH Triceps Extension
2 Sets
AMRAP
@6
Day 5
1
Run
1 Set
20-45 mins
@6
Day 6
1
Deadlift (Barbell)
1 Set
5 Reps
@6
2
Diagonal Pulldowns
2 Sets
15-20 Reps
@6
3
Single Arm Tricep Extension (Cable)
2 Sets
15-20 Reps
@6
4
Bayesian Curl
2 Sets
15-20 Reps
@6
5
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
@6
6
Leg Extension
2 Sets
15-20 Reps
@6
7
Hip Adductor (Machine)
2 Sets
15-20 Reps
@6