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M.S.D.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
    70 minutes
  • Created
    Nov 30, 2025 06:34
  • Last Edited
    Dec 04, 2025 06:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Upper Back
10.5%
Biceps
10%
Chest
9.2%
Front Delts
8.1%
Hamstrings
8.1%
Calves
7.9%
Lats
7.6%
Quadriceps
7.6%
Middle Delts
5.2%
Glutes
3.9%
Rear Delts
3.7%
Other
2.6%
Lower Back
2.4%
Forearms
1.6%
Abs
0.8%
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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
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 (EZ Bar)
2
8-12 reps
RPE 6
5
Hack Squat
2
8-12 reps
RPE 6
6
Lying Leg Curl
2
15-20 reps
RPE 6
7
Straight Leg Calf Raise
3
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 (EZ Bar)
2
8-12 reps
RPE 6
5
Hack Squat
2
8-12 reps
RPE 6
6
Lying Leg Curl
2
15-20 reps
RPE 6
7
Straight Leg Calf Raise
3
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 (EZ Bar)
2
8-12 reps
RPE 7
5
Hack Squat
2
8-12 reps
RPE 7
6
Lying Leg Curl
2
15-20 reps
RPE 7
7
Straight Leg Calf Raise
3
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 (EZ Bar)
2
8-12 reps
RPE 7
5
Hack Squat
2
8-12 reps
RPE 7
6
Lying Leg Curl
2
15-20 reps
RPE 7
7
Straight Leg Calf Raise
3
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
Straight Leg 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
Straight Leg 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
Straight Leg 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
Straight Leg 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
Cable Crossover
2
AMRAP
RPE 6
2
Cable Flexion Row
2
AMRAP
RPE 6
3
Partial Lateral Raise (Cable)
2
AMRAP
RPE 6
4
Face Away Cable Curl
2
AMRAP
RPE 6
5
Tricep Extension (Cable)
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
AMRAP
RPE 6
2
Cable Flexion Row
2
AMRAP
RPE 6
3
Partial Lateral Raise (Cable)
2
AMRAP
RPE 6
4
Face Away Cable Curl
2
AMRAP
RPE 6
5
Tricep Extension (Cable)
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
AMRAP
RPE 6
2
Cable Flexion Row
2
AMRAP
RPE 6
3
Partial Lateral Raise (Cable)
2
AMRAP
RPE 6
4
Face Away Cable Curl
2
AMRAP
RPE 6
5
Tricep Extension (Cable)
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
AMRAP
RPE 6
2
Cable Flexion Row
2
AMRAP
RPE 6
3
Partial Lateral Raise (Cable)
2
AMRAP
RPE 6
4
Face Away Cable Curl
2
AMRAP
RPE 6
5
Tricep Extension (Cable)
2
AMRAP
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 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
Chest Supported Row (Machine)
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
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Chest Supported Row (Machine)
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
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Chest Supported Row (Machine)
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
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Chest Supported Row (Machine)
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
Week 1
1 / 4 Weeks
Day 2
1
Run
1 Set
20-45 mins
@6
Day 5
1
Run
1 Set
20-45 mins
@6
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 (EZ Bar)
2 Sets
8-12 Reps
@6
5
Hack Squat
2 Sets
8-12 Reps
@6
6
Lying Leg Curl
2 Sets
15-20 Reps
@6
7
Straight Leg Calf Raise
3 Sets
8-15 Reps
@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
Straight Leg 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
Cable Crossover
2 Sets
AMRAP
@6
2
Cable Flexion Row
2 Sets
AMRAP
@6
3
Partial Lateral Raise (Cable)
2 Sets
AMRAP
@6
4
Face Away Cable Curl
2 Sets
AMRAP
@6
5
Tricep Extension (Cable)
2 Sets
AMRAP
@6
Day 6
1
Deadlift (Barbell)
1 Set
5 Reps
@6
2
Chest Supported Row (Machine)
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