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BoostcampPNG

Undulating periodization program

by Titok

Program Description

The purpose of all exercise is to apply stress to the body and interrupt homeostasis. which is the optimal internal environment the body functions under

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 07, 2024 03:15
  • Last Edited
    Oct 20, 2024 01:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
60%
2
Bench Press (Barbell)
3
5-8 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
60%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
60%
2
Overhead Press (Barbell)
3
8-12 reps
60%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
5-8 reps
70%
3
Bent Over Row (Barbell)
3
8-12 reps
70%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
8-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
60%
2
Bench Press (Barbell)
3
5-8 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
60%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
60%
2
Overhead Press (Barbell)
3
8-12 reps
60%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
5-8 reps
70%
3
Bent Over Row (Barbell)
3
8-12 reps
70%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
75%
2
Overhead Press (Barbell)
3
5-8 reps
75%
3
Pull-Up (Bodyweight)
3
3-5 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
75%
2
Bench Press (Barbell)
3
5-8 reps
75%
3
Bent Over Row (Barbell)
3
5-8 reps
75%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
85%
2
Overhead Press (Barbell)
3
5-8 reps
85%
3
Pull-Up (Bodyweight)
3
3-5 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
85%
2
Bench Press (Barbell)
3
5-8 reps
85%
3
Bent Over Row (Barbell)
3
5-8 reps
85%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
75%
2
Overhead Press (Barbell)
3
5-8 reps
75%
3
Pull-Up (Bodyweight)
3
3-5 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
75%
2
Bench Press (Barbell)
3
5-8 reps
75%
3
Bent Over Row (Barbell)
3
5-8 reps
75%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
85%
2
Overhead Press (Barbell)
3
5-8 reps
85%
3
Pull-Up (Bodyweight)
3
3-5 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
85%
2
Bench Press (Barbell)
3
5-8 reps
85%
3
Bent Over Row (Barbell)
3
5-8 reps
85%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
65%
2
Bench Press (Barbell)
4
10-12 reps
65%
3
Bent Over Row (Barbell)
4
10-12 reps
65%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
65%
2
Overhead Press (Barbell)
4
10-12 reps
65%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
4
5-8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
75%
2
Bench Press (Barbell)
4
10-12 reps
75%
3
Bent Over Row (Barbell)
4
10-12 reps
75%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
75%
2
Overhead Press (Barbell)
4
10-12 reps
75%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
4
5-8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
65%
2
Bench Press (Barbell)
4
10-12 reps
65%
3
Bent Over Row (Barbell)
4
10-12 reps
65%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
65%
2
Overhead Press (Barbell)
4
10-12 reps
65%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
4
5-8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
75%
2
Bench Press (Barbell)
4
10-12 reps
75%
3
Bent Over Row (Barbell)
4
10-12 reps
75%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
75%
2
Overhead Press (Barbell)
4
10-12 reps
75%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
4
5-8 reps
75%
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5-8 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
75%
3
Pull-Up (Bodyweight)
3 Sets
3-5 Reps
@9
4
Bicep Curl (Dumbbell)
2 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
4 Sets
10-12 Reps
65%
2
Bench Press (Barbell)
4 Sets
10-12 Reps
65%
3
Bent Over Row (Barbell)
4 Sets
10-12 Reps
65%
4
Bicep Curl (Dumbbell)
2 Sets
AMRAP
@9
5
Lateral Raise (Cable)
2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
60%
2
Bench Press (Barbell)
3 Sets
5-8 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
60%
4
Bicep Curl (Dumbbell)
2 Sets
AMRAP
@9
5
Lateral Raise (Cable)
2 Sets
12 Reps
@6.5-8