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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
    May 22, 2025 09:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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