logo
BoostcampPNG

The Otis Program

by Marcus Berdaut

Program Description

9-Week Powerbuilding Program (3 Days/Week) Three-day full body split. Primary lifts on each day are Squat, Pull-up, and Bench Press. 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. Designed to be completed in under an hour for busy people 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
    Aug 28, 2025 09:27
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%
72%
2
Tempo Bench Press
2
3 reps
67%
3
Pec Deck (Machine)
2
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
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
80%
72%
2
Tempo Bench Press
2
4 reps
67%
3
Pec Deck (Machine)
2
7 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
9 reps
RPE 8
5
Lateral Raise (Dumbbell)
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
80%
72%
2
Tempo Bench Press
2
5 reps
67%
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
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%
75%
2
Tempo Bench Press
2
3 reps
70%
3
Pec Deck (Machine)
2
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
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%
75%
2
Tempo Bench Press
2
4 reps
70%
3
Pec Deck (Machine)
2
7 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
9 reps
RPE 8
5
Lateral Raise (Dumbbell)
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
83%
75%
2
Tempo Bench Press
2
5 reps
70%
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
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%
78%
2
Tempo Bench Press
2
3 reps
67%
3
Pec Deck (Machine)
2
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
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%
78%
2
Tempo Bench Press
2
4 reps
67%
3
Pec Deck (Machine)
2
7 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
9 reps
RPE 8
5
Lateral Raise (Dumbbell)
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%
78%
2
Tempo Bench Press
2
5 reps
67%
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
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%
72%
2
Tricep Extension (Cable)
2
8 reps
RPE 8
3
Lateral Raise (Machine)
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
80%
72%
2
Tricep Extension (Cable)
2
9 reps
RPE 8
3
Lateral Raise (Machine)
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
80%
72%
2
Tricep Extension (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Machine)
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%
75%
2
Tricep Extension (Cable)
2
8 reps
RPE 8
3
Lateral Raise (Machine)
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%
75%
2
Tricep Extension (Cable)
2
9 reps
RPE 8
3
Lateral Raise (Machine)
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
83%
75%
2
Tricep Extension (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Machine)
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%
78%
2
Tricep Extension (Cable)
2
8 reps
RPE 8
3
Lateral Raise (Machine)
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%
78%
2
Tricep Extension (Cable)
2
9 reps
RPE 8
3
Lateral Raise (Machine)
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%
78%
2
Tricep Extension (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Machine)
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%
72%
2
Tempo Bench Press
2 Sets
3 Reps
67%
3
Pec Deck (Machine)
2 Sets
6 Reps
@8
4
Tricep Rope Push Down (Cable)
2 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
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%
72%
2
Tricep Extension (Cable)
2 Sets
8 Reps
@8
3
Lateral Raise (Machine)
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