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Hypertrophy/Strength Focused Meso 3-4 reps

by Vukoje P.

Program Description

Focused on strength in the 3-4 rep range on the 6 main lifts (Bench, Squat, Deadlift, Barbell Row, Pullups, Overhead Press), along with hypertrophy for the relevant muscles through accessories.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 04, 2025 04:44
  • Last Edited
    Aug 10, 2025 04:23
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Prime Pec Fly
2
10-20 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
5-8 reps
RPE 7
5
Prime Dip Machine
3
8-12 reps
RPE 7
6
Skull Crusher (Machine)
2
8-12 reps
RPE 7
7
Tricep Pushdown (Cable)
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Prime Pec Fly
2
10-20 reps
RPE 8
4
Skull Crusher (Dumbbell)
3
5-8 reps
RPE 8
5
Prime Dip Machine
3
8-12 reps
RPE 8
6
Skull Crusher (Machine)
2
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Prime Pec Fly
2
10-20 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
5-8 reps
RPE 9
5
Prime Dip Machine
3
8-12 reps
RPE 9
6
Skull Crusher (Machine)
2
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Prime Pec Fly
2
10-20 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
3
5-8 reps
RPE 9.5
5
Prime Dip Machine
3
8-12 reps
RPE 9.5
6
Skull Crusher (Machine)
2
8-12 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Prime Pec Fly
2
10-20 reps
RPE 10
4
Skull Crusher (Dumbbell)
3
5-8 reps
RPE 10
5
Prime Dip Machine
3
8-12 reps
RPE 10
6
Skull Crusher (Machine)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Wide Grip Pull-Up (Band)
2
5-10 reps
RPE 7
3
Wide Grip Pull-Up (Assisted)
2
5-10 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 7
5
Prime Row
2
6-10 reps
RPE 7
6
Prime High Row
2
5-10 reps
RPE 7
7
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 7
9
Preacher Curl (Machine)
2
8-15 reps
RPE 7
10
Underhand Lat Pulldown
1
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Wide Grip Pull-Up (Band)
2
5-10 reps
RPE 8
3
Wide Grip Pull-Up (Assisted)
2
5-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 8
5
Prime Row
2
6-10 reps
RPE 8
6
Prime High Row
2
5-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 8
9
Preacher Curl (Machine)
2
8-15 reps
RPE 8
10
Underhand Lat Pulldown
1
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Wide Grip Pull-Up (Band)
2
5-10 reps
RPE 9
3
Wide Grip Pull-Up (Assisted)
2
5-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 9
5
Prime Row
2
6-10 reps
RPE 9
6
Prime High Row
2
5-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
9
Preacher Curl (Machine)
2
8-15 reps
RPE 9
10
Underhand Lat Pulldown
1
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9.5
2
Wide Grip Pull-Up (Band)
2
5-10 reps
RPE 9
3
Wide Grip Pull-Up (Assisted)
2
5-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 9
5
Prime Row
2
6-10 reps
RPE 9
6
Prime High Row
2
5-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
9
Preacher Curl (Machine)
2
8-15 reps
RPE 9
10
Underhand Lat Pulldown
1
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Wide Grip Pull-Up (Band)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up (Assisted)
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Prime Row
2
6-10 reps
RPE 10
6
Prime High Row
2
5-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
9
Preacher Curl (Machine)
2
8-15 reps
RPE 10
10
Underhand Lat Pulldown
1
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Hack Squat
2
4-8 reps
RPE 7
4
Prime Lying Leg Curl
2
6-12 reps
RPE 7
5
Prime Leg Extension
2
10-20 reps
RPE 7
6
Glute Kickback
2
10-20 reps
RPE 7
7
Prime Ab Crunch
3
10-20 reps
RPE 7
8
Reverse Hyperextension
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 8
3
Hack Squat
2
4-8 reps
RPE 8
4
Prime Lying Leg Curl
2
6-12 reps
RPE 8
5
Prime Leg Extension
2
10-20 reps
RPE 8
6
Glute Kickback
2
10-20 reps
RPE 8
7
Prime Ab Crunch
3
10-20 reps
RPE 8
8
Reverse Hyperextension
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
3
Hack Squat
2
4-8 reps
RPE 9
4
Prime Lying Leg Curl
2
6-12 reps
RPE 9
5
Prime Leg Extension
2
10-20 reps
RPE 9
6
Glute Kickback
2
10-20 reps
RPE 9
7
Prime Ab Crunch
3
10-20 reps
RPE 9
8
Reverse Hyperextension
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
3
Hack Squat
2
4-8 reps
RPE 9
4
Prime Lying Leg Curl
2
6-12 reps
RPE 9
5
Prime Leg Extension
2
10-20 reps
RPE 9
6
Glute Kickback
2
10-20 reps
RPE 9
7
Prime Ab Crunch
3
10-20 reps
RPE 9
8
Reverse Hyperextension
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Prime Lying Leg Curl
2
6-12 reps
RPE 10
5
Prime Leg Extension
2
10-20 reps
RPE 10
6
Glute Kickback
2
10-20 reps
RPE 10
7
Prime Ab Crunch
3
10-20 reps
RPE 10
8
Reverse Hyperextension
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 7
2
Bench Press (Band)
2
4 reps
RPE 7
3
AD Press
2
4 reps
RPE 7
4
Viking Press
2
3-6 reps
RPE 7
5
Prime Incline Press
2
5-10 reps
RPE 7
6
Prime Pec Fly
2
10-20 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7
8
Prime Lateral Raise
3
10-20 reps
RPE 7
9
Lateral Raise (Machine)
2
10-20 reps
RPE 7
10
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 8
2
Bench Press (Band)
2
4 reps
RPE 8
3
AD Press
2
4 reps
RPE 8
4
Viking Press
2
3-6 reps
RPE 8
5
Prime Incline Press
2
5-10 reps
RPE 8
6
Prime Pec Fly
2
10-20 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
8
Prime Lateral Raise
3
10-20 reps
RPE 8
9
Lateral Raise (Machine)
2
10-20 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 9
2
Bench Press (Band)
2
4 reps
RPE 9
3
AD Press
2
4 reps
RPE 9
4
Viking Press
2
3-6 reps
RPE 9
5
Prime Incline Press
2
5-10 reps
RPE 9
6
Prime Pec Fly
2
10-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
8
Prime Lateral Raise
3
10-20 reps
RPE 9
9
Lateral Raise (Machine)
2
10-20 reps
RPE 9
10
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
RPE 9
2
Bench Press (Band)
2
3 reps
RPE 9
3
AD Press
2
3 reps
RPE 9
4
Viking Press
2
3-5 reps
RPE 9
5
Prime Incline Press
2
5-10 reps
RPE 9
6
Prime Pec Fly
2
10-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
8
Prime Lateral Raise
3
10-20 reps
RPE 9
9
Lateral Raise (Machine)
2
10-20 reps
RPE 9
10
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
RPE 10
2
Bench Press (Band)
2
3 reps
RPE 10
3
AD Press
2
3 reps
RPE 10
4
Viking Press
2
3-5 reps
RPE 10
5
Prime Incline Press
2
5-10 reps
RPE 10
6
Prime Pec Fly
2
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
8
Prime Lateral Raise
3
10-20 reps
RPE 10
9
Lateral Raise (Machine)
2
10-20 reps
RPE 10
10
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Red Band)
2
3-6 reps
RPE 7
2
Dip (Assisted)
2
5-10 reps
RPE 7
3
Pull-Up (Neutral Grip, Assisted)
2
5-10 reps
RPE 7
4
Lat Pulldown
2
5-10 reps
RPE 7
5
Prime Dip Machine
2
10-15 reps
RPE 7
6
Skull Crusher (Machine)
2
10-15 reps
RPE 7
7
Prime High Row
2
5-10 reps
RPE 7
8
Lat Prayer
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Red Band)
2
3-6 reps
RPE 8
2
Dip (Assisted)
2
5-10 reps
RPE 8
3
Pull-Up (Neutral Grip, Assisted)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
5-10 reps
RPE 8
5
Prime Dip Machine
2
10-15 reps
RPE 8
6
Skull Crusher (Machine)
2
10-15 reps
RPE 8
7
Prime High Row
2
5-10 reps
RPE 8
8
Lat Prayer
2
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Red Band)
2
3-6 reps
RPE 9
2
Dip (Assisted)
2
5-10 reps
RPE 9
3
Pull-Up (Neutral Grip, Assisted)
2
5-10 reps
RPE 9
4
Lat Pulldown
2
5-10 reps
RPE 9
5
Prime Dip Machine
2
10-15 reps
RPE 9
6
Skull Crusher (Machine)
2
10-15 reps
RPE 9
7
Prime High Row
2
5-10 reps
RPE 9
8
Lat Prayer
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Red Band)
2
3-6 reps
RPE 9
2
Dip (Assisted)
2
5-10 reps
RPE 9
3
Pull-Up (Neutral Grip, Assisted)
2
5-10 reps
RPE 9
4
Lat Pulldown
2
5-10 reps
RPE 9
5
Prime Dip Machine
2
10-15 reps
RPE 9
6
Skull Crusher (Machine)
2
10-15 reps
RPE 9
7
Prime High Row
2
5-10 reps
RPE 9
8
Lat Prayer
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Red Band)
2
3-6 reps
RPE 10
2
Dip (Assisted)
2
5-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Assisted)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Prime Dip Machine
2
10-15 reps
RPE 10
6
Skull Crusher (Machine)
2
10-15 reps
RPE 10
7
Prime High Row
2
5-10 reps
RPE 10
8
Lat Prayer
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4 reps
RPE 7
2
Seal Row
2
5-8 reps
RPE 7
3
Cable Row (V-Bar)
2
5-10 reps
RPE 7
4
Prime Extreme Row
2
5-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 7
7
Prime Preacher Curl
2
10-20 reps
RPE 7
8
Prime Lateral Raise
3
10-20 reps
RPE 7
9
Prime Reverse Fly
3
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4 reps
RPE 8
2
Seal Row
2
5-8 reps
RPE 8
3
Cable Row (V-Bar)
2
5-10 reps
RPE 8
4
Prime Extreme Row
2
5-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 8
7
Prime Preacher Curl
2
10-20 reps
RPE 8
8
Prime Lateral Raise
4
10-20 reps
RPE 8
9
Prime Reverse Fly
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4 reps
RPE 9
2
Seal Row
2
5-8 reps
RPE 9
3
Cable Row (V-Bar)
2
5-10 reps
RPE 9
4
Prime Extreme Row
2
5-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
7
Prime Preacher Curl
2
10-20 reps
RPE 9
8
Prime Lateral Raise
5
10-20 reps
RPE 9
9
Prime Reverse Fly
5
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
3 reps
RPE 9
2
Seal Row
2
5-8 reps
RPE 9
3
Cable Row (V-Bar)
2
5-10 reps
RPE 9
4
Prime Extreme Row
2
5-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
7
Prime Preacher Curl
2
10-20 reps
RPE 9
8
Prime Lateral Raise
5
10-20 reps
RPE 9
9
Prime Reverse Fly
5
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
3 reps
RPE 10
2
Seal Row
2
5-8 reps
RPE 10
3
Cable Row (V-Bar)
2
5-10 reps
RPE 10
4
Prime Extreme Row
2
5-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
7
Prime Preacher Curl
2
10-20 reps
RPE 10
8
Prime Lateral Raise
6
10-20 reps
RPE 10
9
Prime Reverse Fly
6
10-20 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Prime Pec Fly
2 Sets
10-20 Reps
@7
4
Skull Crusher (Dumbbell)
3 Sets
5-8 Reps
@7
5
Prime Dip Machine
3 Sets
8-12 Reps
@7
6
Skull Crusher (Machine)
2 Sets
8-12 Reps
@7
7
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
2 Reps
@7
2
Wide Grip Pull-Up (Band)
2 Sets
5-10 Reps
@7
3
Wide Grip Pull-Up (Assisted)
2 Sets
5-10 Reps
@7
4
Single Arm Row (Dumbbell)
2 Sets
4-8 Reps
@7
5
Prime Row
2 Sets
6-10 Reps
@7
6
Prime High Row
2 Sets
5-10 Reps
@7
7
Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@7
8
Hammer Curl (Dumbbell)
3 Sets
5-10 Reps
@7
9
Preacher Curl (Machine)
2 Sets
8-15 Reps
@7
10
Underhand Lat Pulldown
1 Set
8-15 Reps
@7
Day 3
1
High Bar Squat (Barbell)
2 Sets
4 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@7
3
Hack Squat
2 Sets
4-8 Reps
@7
4
Prime Lying Leg Curl
2 Sets
6-12 Reps
@7
5
Prime Leg Extension
2 Sets
10-20 Reps
@7
6
Glute Kickback
2 Sets
10-20 Reps
@7
7
Prime Ab Crunch
3 Sets
10-20 Reps
@7
8
Reverse Hyperextension
2 Sets
10-20 Reps
@7
Day 4
1
Bench Press (Close Grip)
3 Sets
4 Reps
@7
2
Bench Press (Band)
2 Sets
4 Reps
@7
3
AD Press
2 Sets
4 Reps
@7
4
Viking Press
2 Sets
3-6 Reps
@7
5
Prime Incline Press
2 Sets
5-10 Reps
@7
6
Prime Pec Fly
2 Sets
10-20 Reps
@7
7
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@7
8
Prime Lateral Raise
3 Sets
10-20 Reps
@7
9
Lateral Raise (Machine)
2 Sets
10-20 Reps
@7
10
Rear Delt Fly (Dumbbell)
4 Sets
10-20 Reps
@7
Day 5
1
Dip (Red Band)
2 Sets
3-6 Reps
@7
2
Dip (Assisted)
2 Sets
5-10 Reps
@7
3
Pull-Up (Neutral Grip, Assisted)
2 Sets
5-10 Reps
@7
4
Lat Pulldown
2 Sets
5-10 Reps
@7
5
Prime Dip Machine
2 Sets
10-15 Reps
@7
6
Skull Crusher (Machine)
2 Sets
10-15 Reps
@7
7
Prime High Row
2 Sets
5-10 Reps
@7
8
Lat Prayer
2 Sets
10-20 Reps
@7
Day 6
1
Bent Over Row (Barbell)
2 Sets
4 Reps
@7
2
Seal Row
2 Sets
5-8 Reps
@7
3
Cable Row (V-Bar)
2 Sets
5-10 Reps
@7
4
Prime Extreme Row
2 Sets
5-10 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
5-10 Reps
@7
6
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
@7
7
Prime Preacher Curl
2 Sets
10-20 Reps
@7
8
Prime Lateral Raise
3 Sets
10-20 Reps
@7
9
Prime Reverse Fly
3 Sets
10-20 Reps
@7