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Phase 1

by Michael C.

Program Description

Muscle gain volume block

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 14, 2024 09:11
  • Last Edited
    Jun 18, 2025 08:20

Summary

Phase 1 is a dynamic 4-week program designed to build foundational strength and enhance your lifting technique. Committing to just three days a week, you'll engage in a variety of barbell and dumbbell exercises, including squats, deadlifts, and bench presses, targeting major muscle groups for balanced development. Each session is structured to progressively challenge your limits, ensuring you gain strength and confidence in your lifts. Perfect for those ready to elevate their training and see tangible results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Quadriceps
10.9%
Front Delts
10.5%
Glutes
10.1%
Biceps
9.7%
Hamstrings
9.6%
Chest
9.5%
Middle Delts
5.7%
Upper Back
5.3%
Lats
4.9%
Abs
4.4%
Lower Back
4.1%
Adductors
1.8%
Forearms
0.8%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
70%
3
Goblet Squat
3 Sets
15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@6.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
7
Front Raise
3 Sets
8 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
70%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
Inverted Row
3 Sets
12 Reps
@7
4
One Arm Bent Over Row
3 Sets
12 Reps
@7
5
Narrow Push Up
2 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
15 Reps
@7
7
Skull Crusher (Dumbbell)
3 Sets
15 Reps
@7
8
Concentration Curl
4 Sets
15 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7
3
Goblet Squat
3 Sets
15 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
5
Wide Grip Lat Pulldown
3 Sets
8 Reps
@7
6
Chest Press (Machine)
3 Sets
15 Reps
@8.5
7
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
9
Alternating Dumbbell Curl
3 Sets
15 Reps
@7
10
Concentration Curl
3 Sets
15 Reps
@7