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All Out Reps(AOR)

by Mukesh Dey

Program Description

A intermediate-advance level program for wants to do strength training but have less time due to there busy schedules. It's basically a program based on Mike Mentzer concept of building muscle by doing a single set till maximum reps possible for a particular muscle group.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 02, 2025 09:52
  • Last Edited
    Jul 10, 2025 01:14

Summary

Unleash your potential with the All Out Reps (AOR) program, a comprehensive 4-week training plan designed for serious lifters. Committing to five days a week, you'll tackle a mix of barbell and dumbbell exercises, focusing on strength and endurance through AMRAP (As Many Reps As Possible) sets. Each session is crafted to target major muscle groups, ensuring balanced development while pushing your limits. Get ready to elevate your performance and achieve your fitness goals with a structured approach that keeps you engaged and motivated!
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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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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
Squat (Barbell)
1
AMRAP
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 7.5
3
Standing Calf Raise
1
AMRAP
RPE 8
4
Abs Crunch (Weighted)
1
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 7.5
3
Standing Calf Raise
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 7.5
3
Standing Calf Raise
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 7.5
3
Standing Calf Raise
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 7.5
2
Dip (Weighted)
1
AMRAP
RPE 7.5
3
Overhead Press (Barbell)
1
AMRAP
RPE 7.5
4
Abs Crunch (Weighted)
1
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 7.5
2
Dip (Weighted)
1
AMRAP
RPE 7.5
3
Overhead Press (Barbell)
1
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 7.5
2
Dip (Weighted)
1
AMRAP
RPE 7.5
3
Overhead Press (Barbell)
1
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 7.5
2
Dip (Weighted)
1
AMRAP
RPE 7.5
3
Overhead Press (Barbell)
1
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
AMRAP
RPE 7.5
2
Lat Pulldown
1
AMRAP
RPE 7.5
3
Seated Row (Cable)
1
AMRAP
RPE 7.5
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
AMRAP
RPE 7.5
2
Lat Pulldown
1
AMRAP
RPE 7.5
3
Seated Row (Cable)
1
AMRAP
RPE 7.5
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
AMRAP
RPE 7.5
2
Lat Pulldown
1
AMRAP
RPE 7.5
3
Seated Row (Cable)
1
AMRAP
RPE 7.5
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
AMRAP
RPE 7.5
2
Lat Pulldown
1
AMRAP
RPE 7.5
3
Seated Row (Cable)
1
AMRAP
RPE 7.5
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
AMRAP
RPE 8
2
Tricep Pushdown (Cable)
1
AMRAP
RPE 7.5
3
Bicep Curl (Barbell)
1
AMRAP
RPE 7.5
4
Wrist Curls
1
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
AMRAP
RPE 8
2
Tricep Pushdown (Cable)
1
AMRAP
RPE 7.5
3
Bicep Curl (Barbell)
1
AMRAP
RPE 7.5
4
Wrist Curls
1
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
AMRAP
RPE 8
2
Tricep Pushdown (Cable)
1
AMRAP
RPE 7.5
3
Bicep Curl (Barbell)
1
AMRAP
RPE 7.5
4
Wrist Curls
1
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
AMRAP
RPE 8
2
Tricep Pushdown (Cable)
1
AMRAP
RPE 7.5
3
Bicep Curl (Barbell)
1
AMRAP
RPE 7.5
4
Wrist Curls
1
AMRAP
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 7.5
2
Jog
1
15 mins
RPE 7.5
3
Run
1
15 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 7.5
2
Jog
1
15 mins
RPE 7.5
3
Run
1
15 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 7.5
2
Jog
1
15 mins
RPE 7.5
3
Run
1
15 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 7.5
2
Jog
1
15 mins
RPE 7.5
3
Run
1
15 mins
RPE 7.5
Week 1
1 / 4 Weeks
Day 3
1
Romanian Deadlift (Barbell)
1 Set
AMRAP
@7.5
2
Lat Pulldown
1 Set
AMRAP
@7.5
3
Seated Row (Cable)
1 Set
AMRAP
@7.5
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@8
Day 4
1
Tricep Extension (Barbell)
1 Set
AMRAP
@8
2
Tricep Pushdown (Cable)
1 Set
AMRAP
@7.5
3
Bicep Curl (Barbell)
1 Set
AMRAP
@7.5
4
Wrist Curls
1 Set
AMRAP
@7.5
Day 5
1
Walk
1 Set
5 mins
@7.5
2
Jog
1 Set
15 mins
@7.5
3
Run
1 Set
15 mins
@7.5
Day 1
1
Squat (Barbell)
1 Set
AMRAP
@7.5
2
Bulgarian Split Squat (Dumbbell)
1 Set
AMRAP
@7.5
3
Standing Calf Raise
1 Set
AMRAP
@8
4
Abs Crunch (Weighted)
1 Set
AMRAP
@7.5
Day 2
1
Incline Bench Press (Barbell)
1 Set
AMRAP
@7.5
2
Dip (Weighted)
1 Set
AMRAP
@7.5
3
Overhead Press (Barbell)
1 Set
AMRAP
@7.5
4
Abs Crunch (Weighted)
1 Set
AMRAP
@7.5