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M.D.S.P Phase 1

by Sean R.

Program Description

Phase 1 is an emphasis phase for the whole body. This means that volume is increased from Phase 0 and the intensity ramps up. The rearson this phase is next is to take advantage of the body being ready to grow. Also this program is preparing the body for more volume increases in the upcoming stages.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 05, 2025 10:46
  • Last Edited
    Dec 07, 2025 10:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Hamstrings
10.7%
Quadriceps
8.5%
Biceps
8.1%
Front Delts
8%
Chest
6.5%
Lats
6.5%
Glutes
6.4%
Upper Back
6.2%
Calves
5.7%
Middle Delts
5.1%
Rear Delts
4.1%
Forearms
3.3%
Lower Back
3.2%
Abs
2.8%
Adductors
2.2%
Other
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Lat Prayer
3
15-20 reps
RPE 6
3
Lateral Raise (Cable)
2
8-12 reps
RPE 6
4
Preacher Curl (Machine)
2
8-12 reps
RPE 6
5
Hack Squat
3
8-12 reps
RPE 6
6
Lying Leg Curl
3
15-20 reps
RPE 6
7
Straight Leg Calf Raise
4
8-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Lat Prayer
3
15-20 reps
RPE 7
3
Lateral Raise (Cable)
2
8-12 reps
RPE 7
4
Preacher Curl (Machine)
2
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 7
6
Lying Leg Curl
3
15-20 reps
RPE 7
7
Straight Leg Calf Raise
4
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Lat Prayer
3
15-20 reps
RPE 8
3
Lateral Raise (Cable)
2
8-12 reps
RPE 8
4
Preacher Curl (Machine)
2
8-12 reps
RPE 8
5
Hack Squat
3
8-12 reps
RPE 8
6
Lying Leg Curl
3
15-20 reps
RPE 8
7
Straight Leg Calf Raise
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Lat Prayer
3
15-20 reps
RPE 6
3
Lateral Raise (Cable)
2
8-12 reps
RPE 6
4
Preacher Curl (Machine)
2
8-12 reps
RPE 6
5
Hack Squat
3
8-12 reps
RPE 6
6
Lying Leg Curl
3
15-20 reps
RPE 6
7
Straight Leg Calf Raise
4
8-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Lat Prayer
3
15-20 reps
RPE 7
3
Lateral Raise (Cable)
2
8-12 reps
RPE 7
4
Preacher Curl (Machine)
2
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 7
6
Lying Leg Curl
3
15-20 reps
RPE 7
7
Straight Leg Calf Raise
4
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Lat Prayer
3
15-20 reps
RPE 8
3
Lateral Raise (Cable)
2
8-12 reps
RPE 8
4
Preacher Curl (Machine)
2
8-12 reps
RPE 8
5
Hack Squat
3
8-12 reps
RPE 8
6
Lying Leg Curl
3
15-20 reps
RPE 8
7
Straight Leg Calf Raise
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Lat Prayer
3
15-20 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Preacher Curl (Machine)
2
8-12 reps
RPE 9
5
Hack Squat
3
8-12 reps
RPE 9
6
Lying Leg Curl
3
15-20 reps
RPE 9
7
Straight Leg Calf Raise
4
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 6
2
Lat Prayer
2
15-20 reps
RPE 6
3
Lateral Raise (Cable)
2
8-12 reps
RPE 6
4
Preacher Curl (Machine)
2
8-12 reps
RPE 6
5
Hack Squat
2
8-12 reps
RPE 6
6
Lying Leg Curl
2
15-20 reps
RPE 6
7
Straight Leg Calf Raise
2
8-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Pendlay Row
2
5 reps
RPE 6
3
Leg Curl
3
8-12 reps
RPE 6
4
Straight Leg Calf Raise
4
8-15 reps
RPE 6
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 6
6
Tricep Extension (Machine)
2
8-12 reps
RPE 6
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Pendlay Row
2
5 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Straight Leg Calf Raise
4
8-15 reps
RPE 7
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
6
Tricep Extension (Machine)
2
8-12 reps
RPE 7
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Pendlay Row
2
5 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Straight Leg Calf Raise
4
8-15 reps
RPE 8
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 8
6
Tricep Extension (Machine)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Pendlay Row
2
5 reps
RPE 6
3
Leg Curl
3
8-12 reps
RPE 6
4
Straight Leg Calf Raise
4
8-15 reps
RPE 6
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 6
6
Tricep Extension (Machine)
2
8-12 reps
RPE 6
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Pendlay Row
2
5 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Straight Leg Calf Raise
4
8-15 reps
RPE 7
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
6
Tricep Extension (Machine)
2
8-12 reps
RPE 7
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Pendlay Row
2
5 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Straight Leg Calf Raise
4
8-15 reps
RPE 8
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 8
6
Tricep Extension (Machine)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 9
2
Pendlay Row
2
5 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Straight Leg Calf Raise
4
8-15 reps
RPE 9
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
6
Tricep Extension (Machine)
2
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
RPE 6
2
Pendlay Row
1
5 reps
RPE 6
3
Leg Curl
2
8-12 reps
RPE 6
4
Straight Leg Calf Raise
2
8-15 reps
RPE 6
5
Incline Chest Press (Machine)
2
8-12 reps
RPE 6
6
Tricep Extension (Machine)
2
8-12 reps
RPE 6
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 6
2
Push Up
2
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 6
4
Partial Lateral Raise (Cable)
3
AMRAP
RPE 6
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 6
6
Tricep Extension (Cable)
3
AMRAP
RPE 6
7
Hammer Curl (Dumbbell)
2
AMRAP
RPE 6
8
Face Away Cable Curl
3
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
2
Push Up
2
AMRAP
RPE 7
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
4
Partial Lateral Raise (Cable)
3
AMRAP
RPE 7
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 7
6
Tricep Extension (Cable)
3
AMRAP
RPE 7
7
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
8
Face Away Cable Curl
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
2
Push Up
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
4
Partial Lateral Raise (Cable)
3
AMRAP
RPE 8
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 8
6
Tricep Extension (Cable)
3
AMRAP
RPE 8
7
Hammer Curl (Dumbbell)
2
AMRAP
RPE 8
8
Face Away Cable Curl
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 6
2
Push Up
2
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 6
4
Partial Lateral Raise (Cable)
3
AMRAP
RPE 6
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 6
6
Tricep Extension (Cable)
3
AMRAP
RPE 6
7
Hammer Curl (Dumbbell)
2
AMRAP
RPE 6
8
Face Away Cable Curl
3
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
2
Push Up
2
AMRAP
RPE 7
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
4
Partial Lateral Raise (Cable)
3
AMRAP
RPE 7
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 7
6
Tricep Extension (Cable)
3
AMRAP
RPE 7
7
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
8
Face Away Cable Curl
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
2
Push Up
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
4
Partial Lateral Raise (Cable)
3
AMRAP
RPE 8
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 8
6
Tricep Extension (Cable)
3
AMRAP
RPE 8
7
Hammer Curl (Dumbbell)
2
AMRAP
RPE 8
8
Face Away Cable Curl
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Decline Push Up
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Partial Lateral Raise (Cable)
3
AMRAP
-
5
Skull Crusher (Dumbbell)
2
AMRAP
-
6
Tricep Extension (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
2
AMRAP
-
8
Face Away Cable Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
2
Decline Push Up
1
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 6
4
Partial Lateral Raise (Cable)
2
AMRAP
RPE 6
5
Skull Crusher (Dumbbell)
1
AMRAP
RPE 6
6
Tricep Extension (Cable)
2
AMRAP
RPE 6
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 6
8
Face Away Cable Curl
2
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 6
4
Chest Supported Row (Machine)
2
15-20 reps
RPE 6
5
Bayesian Curl
2
15-20 reps
RPE 6
6
Leg Extension
3
15-20 reps
RPE 6
7
Hip Adductor (Machine)
3
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 7
4
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
5
Bayesian Curl
2
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Hip Adductor (Machine)
3
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
4
Chest Supported Row (Machine)
2
15-20 reps
RPE 8
5
Bayesian Curl
2
15-20 reps
RPE 8
6
Leg Extension
3
15-20 reps
RPE 8
7
Hip Adductor (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 6
4
Chest Supported Row (Machine)
2
15-20 reps
RPE 6
5
Bayesian Curl
2
15-20 reps
RPE 6
6
Leg Extension
3
15-20 reps
RPE 6
7
Hip Adductor (Machine)
3
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 7
4
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
5
Bayesian Curl
2
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Hip Adductor (Machine)
3
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
4
Chest Supported Row (Machine)
2
15-20 reps
RPE 8
5
Bayesian Curl
2
15-20 reps
RPE 8
6
Leg Extension
3
15-20 reps
RPE 8
7
Hip Adductor (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
5
Bayesian Curl
2
15-20 reps
RPE 9
6
Leg Extension
3
15-20 reps
RPE 9
7
Hip Adductor (Machine)
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
2
15-20 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 6
4
Chest Supported Row (Machine)
2
15-20 reps
RPE 6
5
Bayesian Curl
2
15-20 reps
RPE 6
6
Leg Extension
2
15-20 reps
RPE 6
7
Hip Adductor (Machine)
2
15-20 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Lat Prayer
3 Sets
15-20 Reps
@6
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
@6
4
Preacher Curl (Machine)
2 Sets
8-12 Reps
@6
5
Hack Squat
3 Sets
8-12 Reps
@6
6
Lying Leg Curl
3 Sets
15-20 Reps
@6
7
Straight Leg Calf Raise
4 Sets
8-15 Reps
@6
Day 2
1
Run
1 Set
20-45 mins
@6
Day 5
1
Run
1 Set
20-45 mins
@6
Day 3
1
Front Squat (Barbell)
3 Sets
5 Reps
@6
2
Pendlay Row
2 Sets
5 Reps
@6
3
Leg Curl
3 Sets
8-12 Reps
@6
4
Straight Leg Calf Raise
4 Sets
8-15 Reps
@6
5
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@6
6
Tricep Extension (Machine)
2 Sets
8-12 Reps
@6
7
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@6
Day 4
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6
2
Push Up
2 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@6
4
Partial Lateral Raise (Cable)
3 Sets
AMRAP
@6
5
Skull Crusher (Dumbbell)
2 Sets
AMRAP
@6
6
Tricep Extension (Cable)
3 Sets
AMRAP
@6
7
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@6
8
Face Away Cable Curl
3 Sets
AMRAP
@6
Day 6
1
Deadlift (Barbell)
3 Sets
5 Reps
@6
2
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
@6
3
Single Arm Tricep Extension (Cable)
2 Sets
15-20 Reps
@6
4
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@6
5
Bayesian Curl
2 Sets
15-20 Reps
@6
6
Leg Extension
3 Sets
15-20 Reps
@6
7
Hip Adductor (Machine)
3 Sets
15-20 Reps
@6