logo
BoostcampPNG

Dr Horatio’s Pain Prescription

by LiquidKetamine

Program Description

Introducing the 4-6 rep philosophy for co-training strength and hypertrophy for the upper body. Squats and deadlifts for the lower body.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 22, 2025 09:28
  • Last Edited
    Jun 18, 2025 11:53

Summary

Unlock your strength potential with Dr. Horatio’s Pain Prescription, a comprehensive 6-week program designed for dedicated lifters. Train three days a week, focusing on compound movements like barbell squats and incline bench presses, complemented by targeted isolation exercises for arms and shoulders. Each session is crafted to enhance muscle growth and improve overall performance, ensuring you push through barriers and achieve your fitness goals. Get ready to embrace the challenge and transform your training regimen!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Biceps
11.4%
Front Delts
11.4%
Quadriceps
9.4%
Chest
8.2%
Middle Delts
8.2%
Lats
8.2%
Glutes
7.4%
Upper Back
6.5%
Hamstrings
5.5%
Forearms
3.3%
Adductors
3.3%
Abs
1.9%
Rear Delts
1.6%
Lower Back
0.6%
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Deadlift (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Pull-Up (Weighted)
3
5-10 reps
-
7
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Deadlift (Barbell)
2
4 reps
80%
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Pull-Up (Weighted)
3
5-10 reps
-
7
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Pull-Up (Weighted)
3
5-10 reps
-
7
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8-10
4
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Skull Crusher (Barbell)
3
4-6 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
@8-10
3
Bicep Curl (Dumbbell)
3 Sets
4-6 Reps
@8-10
4
One Arm Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
5
Pull-Up (Weighted)
3 Sets
5-10 Reps
-
6
Skull Crusher (Barbell)
3 Sets
4-6 Reps
@8-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
@8-10
3
Bicep Curl (Dumbbell)
3 Sets
4-6 Reps
@8-10
4
One Arm Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
5
Pull-Up (Weighted)
3 Sets
5-10 Reps
-
6
Skull Crusher (Barbell)
3 Sets
4-6 Reps
@8-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Deadlift (Barbell)
3 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
@8-10
4
Bicep Curl (Dumbbell)
3 Sets
4-6 Reps
@8-10
5
One Arm Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
6
Pull-Up (Weighted)
3 Sets
5-10 Reps
-
7
Skull Crusher (Barbell)
3 Sets
4-6 Reps
@8-10