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WAGYU A5 v3

by Bartlomiej F.
6 athletes joined

Program Description

Version 3

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2025 09:01
  • Last Edited
    Sep 25, 2025 04:48

Summary

Get ready to elevate your strength training with the WAGYU A5 v3 program! Over the course of 4 weeks, you'll engage in a carefully crafted 3-day workout routine designed to build muscle and enhance overall performance. Each session features a mix of compound lifts like squats and deadlifts, alongside targeted exercises for your upper and lower body, ensuring a balanced approach to strength development. With a focus on both intensity and volume, this program is perfect for those looking to push their limits and achieve impressive results. Grab your gear and prepare to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Glutes
10.5%
Hamstrings
10.5%
Triceps
10.1%
Middle Delts
8.1%
Front Delts
8.1%
Abs
7.1%
Upper Back
7.1%
Lower Back
7%
Lats
5.8%
Chest
4.4%
Rear Delts
2.7%
Biceps
2.7%
Adductors
1.2%
Abductors
0.4%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Squat (Barbell)
4
6 reps
72.5%
2
Leg Press
3
8-12 reps
RPE 7-8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Rear Delt Row
3
10-12 reps
RPE 8
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Leg Press
3
8-12 reps
RPE 7-8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Rear Delt Row
3
10-12 reps
RPE 8
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Leg Press
3
8-12 reps
RPE 7-8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Rear Delt Row
3
10-12 reps
RPE 8
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Leg Press
3
8-12 reps
RPE 7-8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Rear Delt Row
3
10-12 reps
RPE 8
7
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
72.5%
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Back Extension (Weighted)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
77.5%
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Back Extension (Weighted)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
4
4 reps
85%
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Back Extension (Weighted)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
4
3 reps
90%
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Back Extension (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
72.5%
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
7
Pallof Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
7
Pallof Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
7
Pallof Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
7
Pallof Press
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
72.5%
2
Leg Press
3 Sets
8-12 Reps
@7-8
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8
6
Rear Delt Row
3 Sets
10-12 Reps
@8
7
Plank
3 Sets
AMRAP
-
Day 2
1
Front Squat (Barbell)
4 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
4 Sets
6 Reps
72.5%
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
7
Back Extension (Weighted)
3 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
72.5%
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Push Press (Barbell)
4 Sets
6 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
6
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@8
7
Pallof Press
3 Sets
AMRAP
-