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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 02, 2025 10:30
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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
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