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Matlock HIT full body for maintenance

by Mat

Program Description

Low volume high frequency full body for the purpose of maintaining muscle during a running focused training block

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 18, 2024 12:38
  • Last Edited
    Jun 18, 2025 11:00

Summary

Experience a comprehensive 4-week full-body maintenance program designed for those looking to keep their strength and conditioning on point. With three workouts per week, you'll engage in targeted supersets that focus on key muscle groups, ensuring balanced development and efficiency. Utilizing a garage gym setup, this program emphasizes compound movements like barbell bench presses and squats, along with effective accessory work. Get ready to maintain your gains and boost your performance with this structured and dynamic training plan!
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.9%
Triceps
13.8%
Chest
10.6%
Middle Delts
10.6%
Front Delts
10.6%
Lats
9.6%
Upper Back
9.6%
Quadriceps
5.3%
Glutes
4.3%
Hamstrings
3.2%
Adductors
2.1%
Forearms
2.1%
Rear Delts
2.1%
Abs
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
6-15 Reps
@10
1B
Chest Fly (Machine)
1 Set
6-12 Reps
@10
2A
Pull-Up (Bodyweight)
1 Set
8-20 Reps
@10
2B
Seated Row (Cable)
1 Set
6-15 Reps
@10
3
Squat (Barbell)
1 Set
6-15 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
8-12 Reps
@10
6
Tricep Extension (Cable)
1 Set
6-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1A
Bench Press (Barbell)
1 Set
6-15 Reps
@10
1B
Chest Fly (Machine)
1 Set
6-12 Reps
@10
2A
Pull-Up (Bodyweight)
1 Set
8-20 Reps
@10
2B
Seated Row (Cable)
1 Set
6-15 Reps
@10
3
Squat (Barbell)
1 Set
6-15 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
8-12 Reps
@10
6
Tricep Extension (Cable)
1 Set
6-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1A
Bench Press (Barbell)
1 Set
6-15 Reps
@10
1B
Chest Fly (Machine)
1 Set
6-12 Reps
@10
2A
Pull-Up (Bodyweight)
1 Set
8-20 Reps
@10
2B
Seated Row (Cable)
1 Set
6-15 Reps
@10
3
Squat (Barbell)
1 Set
6-15 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
8-12 Reps
@10
6
Tricep Extension (Cable)
1 Set
6-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10