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The Otis Program

by Marcus Berdaut

Program Description

9-Week Powerbuilding Program (3 Days/Week) 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.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 19, 2025 12:54
  • Last Edited
    Sep 09, 2025 10:38

Summary

Embark on a transformative 9-week journey with The Otis Program, designed for dedicated lifters looking to build strength and muscle. This structured regimen focuses on three intense training days each week, incorporating a mix of compound and isolation exercises that target all major muscle groups. With a balanced approach to intensity and volume, you’ll push your limits while mastering essential lifts like the low bar squat and bench press. Equip yourself with a full gym and get ready to elevate your performance and physique!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.6%
Triceps
13%
Lats
11.5%
Front Delts
9.7%
Upper Back
9.1%
Quadriceps
7.6%
Biceps
6.7%
Hamstrings
6.7%
Middle Delts
6.1%
Rear Delts
6.1%
Glutes
3.6%
Calves
3%
Adductors
1.8%
Abs
0.9%
Forearms
0.6%
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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
Tricep Rope Push Down (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
Tricep Rope Push Down (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
Tricep Rope Push Down (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
Tricep Rope Push Down (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
Tricep Rope Push Down (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
Tricep Rope Push Down (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
Tricep Rope Push Down (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
Tricep Rope Push Down (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
Tricep Rope Push Down (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
Lat Pulldown (Neutral Grip)
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
Lat Pulldown (Neutral Grip)
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
Lat Pulldown (Neutral Grip)
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
Lat Pulldown (Neutral Grip)
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
Lat Pulldown (Neutral Grip)
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
Lat Pulldown (Neutral Grip)
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
Lat Pulldown (Neutral Grip)
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
Lat Pulldown (Neutral Grip)
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
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8
5
Leg Extension
2
8 reps
RPE 8
6
Seated Hamstring Curl
2
10 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
Tricep Rope Push Down (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
Lat Pulldown (Neutral Grip)
2 Sets
6 Reps
@8
5
Leg Extension
2 Sets
6 Reps
@8
6
Seated Hamstring Curl
2 Sets
8 Reps
@8