logo
BoostcampPNG

The Otis Program

by Marcus Berdaut

Program Description

9-Week Powerbuilding Program (3 Days/Week plus optional 4th day) Three day a week full body split. Primary lifts on each day are Squat, Pull-up, and Bench Press. No deadlifting. Each mesocycle lasts three weeks, with an additional repetition each week on all exercises. At the start of a new mesocycle, reps are reset and weights are increased by 3% on primary lifts. These are at low volume. Remaining work is carried out at RPE8 on all accessories and isolation with reps ranges from 6-10 resetting every three weeks. At each reset, aim to increase the load but intensity and proximity to failure is the main cue. Designed to be completed in under an hour for new dads and named after my newborn son. Included an optional fourth day - Arms and Shoulders.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2025 10:25
  • Last Edited
    Sep 09, 2025 10:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Front Delts
10.6%
Middle Delts
10.6%
Chest
10.4%
Upper Back
9.9%
Lats
8.3%
Biceps
7.6%
Rear Delts
7.4%
Quadriceps
5.8%
Hamstrings
5.1%
Forearms
2.8%
Glutes
2.8%
Calves
2.3%
Adductors
1.4%
Abs
0.7%
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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
80%
70%
2
Tempo Bench Press
2
3 reps
67%
3
Pec Deck (Machine)
2
6 reps
RPE 8
4
Lateral Raise (Machine)
2
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Straight Arm Pulldown
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
4 reps
83%
70%
2
Tempo Bench Press
2
4 reps
67%
3
Pec Deck (Machine)
2
7 reps
RPE 8
4
Lateral Raise (Machine)
2
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
9 reps
RPE 8
6
Straight Arm Pulldown
2
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
5 reps
86%
70%
2
Tempo Bench Press
2
5 reps
67%
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Lateral Raise (Machine)
2
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Straight Arm Pulldown
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
83%
73%
2
Tempo Bench Press
2
3 reps
70%
3
Pec Deck (Machine)
2
6 reps
RPE 8
4
Lateral Raise (Machine)
2
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Straight Arm Pulldown
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
4 reps
86%
73%
2
Tempo Bench Press
2
4 reps
70%
3
Pec Deck (Machine)
2
7 reps
RPE 8
4
Lateral Raise (Machine)
2
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
9 reps
RPE 8
6
Straight Arm Pulldown
2
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
5 reps
89%
73%
2
Tempo Bench Press
2
5 reps
70%
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Lateral Raise (Machine)
2
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Straight Arm Pulldown
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
86%
76%
2
Tempo Bench Press
2
3 reps
67%
3
Pec Deck (Machine)
2
6 reps
RPE 8
4
Lateral Raise (Machine)
2
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Straight Arm Pulldown
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
4 reps
89%
76%
2
Tempo Bench Press
2
4 reps
67%
3
Pec Deck (Machine)
2
7 reps
RPE 8
4
Lateral Raise (Machine)
2
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
9 reps
RPE 8
6
Straight Arm Pulldown
2
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
5 reps
91%
76%
2
Tempo Bench Press
2
5 reps
67%
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Lateral Raise (Machine)
2
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Straight Arm Pulldown
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4 reps
60%
2
Seated Row (Machine)
2
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
8 reps
RPE 8
4
Incline Curl (Dumbbell)
2
8 reps
RPE 8
5
Incline Chest Press (Machine)
2
6 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
60%
2
Seated Row (Machine)
2
7 reps
RPE 8
3
Rear Delt Fly (Machine)
2
9 reps
RPE 8
4
Incline Curl (Dumbbell)
2
9 reps
RPE 8
5
Incline Chest Press (Machine)
2
7 reps
RPE 8
6
Standing Calf Raise
2
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
60%
2
Seated Row (Machine)
2
8 reps
RPE 8
3
Rear Delt Fly (Machine)
2
10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5
Incline Chest Press (Machine)
2
8 reps
RPE 8
6
Standing Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4 reps
63%
2
Seated Row (Machine)
2
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
8 reps
RPE 8
4
Incline Curl (Dumbbell)
2
8 reps
RPE 8
5
Incline Chest Press (Machine)
2
6 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
63%
2
Seated Row (Machine)
2
7 reps
RPE 8
3
Rear Delt Fly (Machine)
2
9 reps
RPE 8
4
Incline Curl (Dumbbell)
2
9 reps
RPE 8
5
Incline Chest Press (Machine)
2
7 reps
RPE 8
6
Standing Calf Raise
2
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
63%
2
Seated Row (Machine)
2
8 reps
RPE 8
3
Rear Delt Fly (Machine)
2
10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5
Incline Chest Press (Machine)
2
8 reps
RPE 8
6
Standing Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4 reps
66%
2
Seated Row (Machine)
2
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
8 reps
RPE 8
4
Incline Curl (Dumbbell)
2
8 reps
RPE 8
5
Incline Chest Press (Machine)
2
6 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
66%
2
Seated Row (Machine)
2
7 reps
RPE 8
3
Rear Delt Fly (Machine)
2
9 reps
RPE 8
4
Incline Curl (Dumbbell)
2
9 reps
RPE 8
5
Incline Chest Press (Machine)
2
7 reps
RPE 8
6
Standing Calf Raise
2
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
66%
2
Seated Row (Machine)
2
8 reps
RPE 8
3
Rear Delt Fly (Machine)
2
10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5
Incline Chest Press (Machine)
2
8 reps
RPE 8
6
Standing Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
80%
73%
2
Tricep Extension (Cable)
2
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
4
High Row
2
6 reps
RPE 8
5
Leg Extension
2
6 reps
RPE 8
6
Seated Hamstring Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
4 reps
83%
73%
2
Tricep Extension (Cable)
2
9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
9 reps
RPE 8
4
High Row
2
7 reps
RPE 8
5
Leg Extension
2
7 reps
RPE 8
6
Seated Hamstring Curl
2
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
86%
73%
2
Tricep Extension (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
High Row
2
8 reps
RPE 8
5
Leg Extension
2
8 reps
RPE 8
6
Seated Hamstring Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
83%
76%
2
Tricep Extension (Cable)
2
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
4
High Row
2
6 reps
RPE 8
5
Leg Extension
2
6 reps
RPE 8
6
Seated Hamstring Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
4 reps
86%
76%
2
Tricep Extension (Cable)
2
9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
9 reps
RPE 8
4
High Row
2
7 reps
RPE 8
5
Leg Extension
2
7 reps
RPE 8
6
Seated Hamstring Curl
2
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
89%
76%
2
Tricep Extension (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
High Row
2
8 reps
RPE 8
5
Leg Extension
2
8 reps
RPE 8
6
Seated Hamstring Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
86%
79%
2
Tricep Extension (Cable)
2
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
4
High Row
2
6 reps
RPE 8
5
Leg Extension
2
6 reps
RPE 8
6
Seated Hamstring Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
4 reps
89%
79%
2
Tricep Extension (Cable)
2
9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
9 reps
RPE 8
4
High Row
2
7 reps
RPE 8
5
Leg Extension
2
7 reps
RPE 8
6
Seated Hamstring Curl
2
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
91%
79%
2
Tricep Extension (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
High Row
2
8 reps
RPE 8
5
Leg Extension
2
8 reps
RPE 8
6
Seated Hamstring Curl
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6 reps
RPE 8
2
Lateral Raise (Cable)
2
8 reps
RPE 8
3
Rear Delt Fly (Cable)
2
8 reps
RPE 8
4
Bayesian Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Wrist Curls
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
7 reps
RPE 8
2
Lateral Raise (Cable)
2
9 reps
RPE 8
3
Rear Delt Fly (Cable)
2
9 reps
RPE 8
4
Bayesian Curl
3
9 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
9 reps
RPE 8
6
Wrist Curls
2
11 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
10 reps
RPE 8
4
Bayesian Curl
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
Wrist Curls
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6 reps
RPE 8
2
Lateral Raise (Cable)
2
8 reps
RPE 8
3
Rear Delt Fly (Cable)
2
8 reps
RPE 8
4
Bayesian Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Wrist Curls
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
7 reps
RPE 8
2
Lateral Raise (Cable)
2
9 reps
RPE 8
3
Rear Delt Fly (Cable)
2
9 reps
RPE 8
4
Bayesian Curl
3
9 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
9 reps
RPE 8
6
Wrist Curls
2
11 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
10 reps
RPE 8
4
Bayesian Curl
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
Wrist Curls
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6 reps
RPE 8
2
Lateral Raise (Cable)
2
8 reps
RPE 8
3
Rear Delt Fly (Cable)
2
8 reps
RPE 8
4
Bayesian Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Wrist Curls
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
7 reps
RPE 8
2
Lateral Raise (Cable)
2
9 reps
RPE 8
3
Rear Delt Fly (Cable)
2
9 reps
RPE 8
4
Bayesian Curl
3
9 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
9 reps
RPE 8
6
Wrist Curls
2
11 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
10 reps
RPE 8
4
Bayesian Curl
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
Wrist Curls
2
12 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
1 Reps
3 Reps
80%
70%
2
Tempo Bench Press
2 Sets
3 Reps
67%
3
Pec Deck (Machine)
2 Sets
6 Reps
@8
4
Lateral Raise (Machine)
2 Sets
8 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
6
Straight Arm Pulldown
2 Sets
8 Reps
@8
Day 2
1
Pull-Up (Weighted)
2 Sets
4 Reps
60%
2
Seated Row (Machine)
2 Sets
6 Reps
@8
3
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
8 Reps
@8
5
Incline Chest Press (Machine)
2 Sets
6 Reps
@8
6
Standing Calf Raise
2 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
80%
73%
2
Tricep Extension (Cable)
2 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
4
High Row
2 Sets
6 Reps
@8
5
Leg Extension
2 Sets
6 Reps
@8
6
Seated Hamstring Curl
2 Sets
8 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)
2 Sets
6 Reps
@8
2
Lateral Raise (Cable)
2 Sets
8 Reps
@8
3
Rear Delt Fly (Cable)
2 Sets
8 Reps
@8
4
Bayesian Curl
3 Sets
8 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
6
Wrist Curls
2 Sets
10 Reps
@8