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BoostcampPNG

Rad Dad

by CALVIN C.

Program Description

A general hypertrophy program For the big compounds use dynamic double progression RDL Dip OHP Hack squat Chin up DB bench press Leg Press Incline barbell Shoulder press Pendlay row For all other lifts using double progression

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 14, 2025 03:52
  • Last Edited
    Sep 15, 2025 12:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Upper Back
11.6%
Middle Delts
9%
Front Delts
9%
Lats
8.4%
Biceps
7.9%
Quadriceps
7.2%
Hamstrings
7.2%
Chest
5.8%
Abs
4.9%
Calves
4.5%
Glutes
4%
Rear Delts
2.7%
Lower Back
2.7%
Forearms
1.2%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-8 reps
RPE 7-9
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3B
Kelso Shrug
1
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
4B
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 8-10
4C
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-8 reps
RPE 7-9
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3B
Kelso Shrug
1
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
4B
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 8-10
4C
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-8 reps
RPE 7-9
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3B
Kelso Shrug
1
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
4B
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 8-10
4C
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-8 reps
RPE 7-9
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3B
Kelso Shrug
1
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
4B
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 8-10
4C
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-8 reps
RPE 7-9
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3B
Kelso Shrug
1
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
4B
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 8-10
4C
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-8 reps
RPE 7-9
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3B
Kelso Shrug
1
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
4B
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 8-10
4C
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-8 reps
RPE 7-9
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3B
Kelso Shrug
1
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
4B
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 8-10
4C
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-8 reps
RPE 7-9
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3B
Kelso Shrug
1
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
4B
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 8-10
4C
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-8 reps
RPE 7-9
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3B
Kelso Shrug
1
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
4B
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 8-10
4C
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
2
Hack Squat
3
6-8 reps
RPE 7-9
3A
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-10
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
5A
Bicep Curl (Cable)
4
12-15 reps
RPE 9-10
5B
Single Arm Overhead Tricep Extension
4
15-20 reps
RPE 8-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
2
Hack Squat
3
6-8 reps
RPE 7-9
3A
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-10
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
5A
Bicep Curl (Cable)
4
12-15 reps
RPE 9-10
5B
Single Arm Overhead Tricep Extension
4
15-20 reps
RPE 8-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
2
Hack Squat
3
6-8 reps
RPE 7-9
3A
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-10
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
5A
Bicep Curl (Cable)
4
12-15 reps
RPE 9-10
5B
Single Arm Overhead Tricep Extension
4
15-20 reps
RPE 8-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
2
Hack Squat
3
6-8 reps
RPE 7-9
3A
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-10
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
5A
Bicep Curl (Cable)
4
12-15 reps
RPE 9-10
5B
Single Arm Overhead Tricep Extension
4
15-20 reps
RPE 8-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
2
Hack Squat
3
6-8 reps
RPE 7-9
3A
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-10
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
5A
Bicep Curl (Cable)
4
12-15 reps
RPE 9-10
5B
Single Arm Overhead Tricep Extension
4
15-20 reps
RPE 8-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
2
Hack Squat
3
6-8 reps
RPE 7-9
3A
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-10
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
5A
Bicep Curl (Cable)
4
12-15 reps
RPE 9-10
5B
Single Arm Overhead Tricep Extension
4
15-20 reps
RPE 8-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
2
Hack Squat
3
6-8 reps
RPE 7-9
3A
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-10
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
5A
Bicep Curl (Cable)
4
12-15 reps
RPE 9-10
5B
Single Arm Overhead Tricep Extension
4
15-20 reps
RPE 8-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
2
Hack Squat
3
6-8 reps
RPE 7-9
3A
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-10
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
5A
Bicep Curl (Cable)
4
12-15 reps
RPE 9-10
5B
Single Arm Overhead Tricep Extension
4
15-20 reps
RPE 8-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
2
Hack Squat
3
6-8 reps
RPE 7-9
3A
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-10
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
5A
Bicep Curl (Cable)
4
12-15 reps
RPE 9-10
5B
Single Arm Overhead Tricep Extension
4
15-20 reps
RPE 8-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2B
Pendlay Row
3
8-10 reps
RPE 8-10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Leg Curl
3
12-15 reps
RPE 8-10
5
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2B
Pendlay Row
3
8-10 reps
RPE 8-10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Leg Curl
3
12-15 reps
RPE 8-10
5
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2B
Pendlay Row
3
8-10 reps
RPE 8-10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Leg Curl
3
12-15 reps
RPE 8-10
5
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2B
Pendlay Row
3
8-10 reps
RPE 8-10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Leg Curl
3
12-15 reps
RPE 8-10
5
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2B
Pendlay Row
3
8-10 reps
RPE 8-10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Leg Curl
3
12-15 reps
RPE 8-10
5
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2B
Pendlay Row
3
8-10 reps
RPE 8-10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Leg Curl
3
12-15 reps
RPE 8-10
5
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2B
Pendlay Row
3
8-10 reps
RPE 8-10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Leg Curl
3
12-15 reps
RPE 8-10
5
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2B
Pendlay Row
3
8-10 reps
RPE 8-10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Leg Curl
3
12-15 reps
RPE 8-10
5
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2B
Pendlay Row
3
8-10 reps
RPE 8-10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Leg Curl
3
12-15 reps
RPE 8-10
5
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Week 1
1 / 9 Weeks
Day 3
1
Leg Press
3 Sets
6-8 Reps
@7-8
2A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@7-9
2B
Pendlay Row
3 Sets
8-10 Reps
@8-10
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8-10
3B
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
4
Leg Curl
3 Sets
12-15 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
@9-10
6
Straight Leg Calf Raise
3 Sets
15-20 Reps
@7-10
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7-8
2
Dip (Weighted)
3 Sets
6-8 Reps
@7-9
3A
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8-10
3B
Kelso Shrug
1 Set
AMRAP
@10
4A
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9-10
4B
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@8-10
4C
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9-10
5
Leg Extension
3 Sets
12-15 Reps
@8-10
6
Hanging Leg Raise
3 Sets
AMRAP
@9-10
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@7-9
2
Hack Squat
3 Sets
6-8 Reps
@7-9
3A
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8-10
3B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@7-9
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@9-10
5A
Bicep Curl (Cable)
4 Sets
12-15 Reps
@9-10
5B
Single Arm Overhead Tricep Extension
4 Sets
15-20 Reps
@8-10
6
Face Pull
3 Sets
15-20 Reps
@9-10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9-10