logo
BoostcampPNG

Performance & Physique

by Felipe Rojas

Program Description

The Evidence-Based Strategy The Interference Effect: To manage concurrent goals, we will use Triphasic-inspired Daily Undulating Periodization (DUP). We will lead with Power (CNS priming), follow with Strength (Mechanical Tension), and finish with Hypertrophy (Metabolic Stress).

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 12, 2026 05:23
  • Last Edited
    Jan 13, 2026 01:33
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Hamstrings
11.3%
Front Delts
11.2%
Glutes
10.4%
Triceps
8.6%
Upper Back
7.1%
Abs
6.7%
Chest
6.7%
Lats
5.4%
Biceps
4.4%
Middle Delts
3.7%
Rear Delts
2.6%
Lower Back
2%
Other
1.7%
Calves
1.7%
Adductors
1%
Forearms
0.9%
Abductors
0.8%
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
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
Box Jump
3
3 reps
RPE 9
2
Squat (Barbell)
3
6 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 8-9
5
Seated Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
RPE 9
2
Squat (Barbell)
3
6 reps
+5 lbs
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 8-9
5
Seated Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
RPE 9
2
Squat (Barbell)
4
5 reps
+5 lbs
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 8-9
5
Seated Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
3 reps
RPE 5
2
Squat (Barbell)
2
3-5 reps
50%
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 5
4
Leg Press (45 Degrees)
2
12-15 reps
RPE 5
5
Seated Calf Raise
2
12-15 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
RPE 9
2
Squat (Barbell)
4
4 reps
+5 lbs
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 8-9
5
Seated Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
RPE 9
2
Squat (Barbell)
4
3 reps
+5 lbs
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 8-9
5
Seated Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
RPE 9
2
Squat (Barbell)
5
2 reps
+5 lbs
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 8-9
5
Seated Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
3 reps
RPE 5
2
Squat (Barbell)
2
3-5 reps
50%
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 5
4
Seated Calf Raise
2
12-15 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
5 reps
RPE 10
2
Bench Press (Barbell)
3
6 reps
75%
3
Pull-Up (Weighted)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
5
Seated Row (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
5 reps
RPE 10
2
Bench Press (Barbell)
4
6 reps
+5 lbs
3
Pull-Up (Weighted)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
5
Seated Row (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
5 reps
RPE 10
2
Bench Press (Barbell)
5
5 reps
+5 lbs
3
Pull-Up (Weighted)
4
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
5
Seated Row (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
2
5 reps
RPE 5
2
Bench Press (Barbell)
2
4-6 reps
50%
3
Pull-Up (Weighted)
2
6-8 reps
RPE 5
4
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 5
5
Seated Row (Cable)
2
10-12 reps
RPE 5
6
Lateral Raise (Cable)
2
15-20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
5 reps
RPE 10
2
Bench Press (Barbell)
4
4 reps
+5 lbs
3
Pull-Up (Weighted)
4
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
5
Seated Row (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
5 reps
RPE 10
2
Bench Press (Barbell)
5
3 reps
+5 lbs
3
Pull-Up (Weighted)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
5
Seated Row (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
5 reps
RPE 10
2
Bench Press (Barbell)
5
2 reps
+5 lbs
3
Pull-Up (Weighted)
4
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
5
Seated Row (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
2
5 reps
RPE 5
2
Bench Press (Barbell)
2
4-6 reps
50%
3
Pull-Up (Weighted)
2
6-8 reps
RPE 5
4
Seated Row (Cable)
2
10-12 reps
RPE 5
5
Lateral Raise (Cable)
2
15-20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Plank (Weighted)
3
0.75 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Plank (Weighted)
3
0.75 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Plank (Weighted)
4
0.75 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5 reps
50%
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 5
3
Leg Extension
3
12-15 reps
RPE 5
4
Leg Curl
2
12-15 reps
RPE 5
5
Plank (Weighted)
2
0.75 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Plank (Weighted)
3
0.75 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Plank (Weighted)
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Plank (Weighted)
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5 reps
50%
2
Leg Extension
3
12-15 reps
RPE 5
3
Leg Curl
2
12-15 reps
RPE 5
4
Plank (Weighted)
2
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
75%
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
3
Dip (Weighted)
3
10-12 reps
RPE 9
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
+5 lbs
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
3
Dip (Weighted)
3
10-12 reps
RPE 9
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
+5 lbs
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
3
Dip (Weighted)
3
10-12 reps
RPE 9
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
50%
2
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 5
3
Dip (Weighted)
2
10-12 reps
RPE 5
4
Hammer Curl (Cable)
2
12-15 reps
RPE 5
5
Rear Delt Fly (Cable)
2
15-20 reps
RPE 5
6
Deficit Push Up
1
AMRAP
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
+5 lbs
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
3
Dip (Weighted)
3
10-12 reps
RPE 9
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
+5 lbs
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
3
Dip (Weighted)
3
10-12 reps
RPE 9
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
+5 lbs
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
3
Dip (Weighted)
3
10-12 reps
RPE 9
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
50%
2
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 5
3
Dip (Weighted)
2
10-12 reps
RPE 5
4
Hammer Curl (Cable)
2
12-15 reps
RPE 5
5
Rear Delt Fly (Cable)
2
15-20 reps
RPE 5
6
Deficit Push Up
1
AMRAP
RPE 5
Week 1
1 / 8 Weeks
Day 1
1
Box Jump
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@9
@9
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
75%
75%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
5
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
Day 2
1
Med Ball Slam
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@10
@10
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
75%
75%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9
5
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
4
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Plank (Weighted)
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
@9
@9
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
75%
75%
75%
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
6
Deficit Push Up
1 Set
1 Set
AMRAP
AMRAP
@10
@10