IntermediateFree

ATLAS

Dom_ds· Dec 2023

20athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

80 min

In Greek mythology, Atlas was a Titan who fought against Zeus and lost. As punishment, he was condemned to carry the heavens for all eternity (in some accounts the celestial spheres). One cannot expect a skinny weakling to be able carry tremendous loads hence, the need for a strong and jacked posterior chain. But we're not here to be able to squat or deadlift a thousand pounds. This program is one I made to help intermediate lifters get a demon back. In essence, you will be doing some type of exercise for the back every session. This a 4-Day Upper/Lower program with the goal of looking like you can carry the world on your back, after all.. A back-focused program with a lot of isolations for the arms. Not a lot of quad volume but still be able to trains legs frequently with intensity. This also a lot of supersets, so if you don't have the work capacity it will take you a while to finish the workout. Also, not a lot of volume because I take almost all of my sets to failure or just shy of failure, sometimes beyond failure but only if necessary. This is a personal preference but you are welcome to add more sets and/or exercises if you like.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

9.9%

Upper Back

8.2%

Lats

7.8%

Triceps

7.8%

Glutes

7.5%

Quadriceps

7.4%

Front Delts

7.1%

Abs

6.7%

Lower Back

6.7%

Chest

5.9%

Biceps

5.1%

Calves

4.7%

Middle Delts

4.7%

Rear Delts

3.9%

Neck

3.1%

Adductors

1.6%

Forearms

1.6%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps
Superset
1A	Bench Press (Dumbbell)	3	6–10 reps
1B	Pullover (Dumbbell)	3	6–12 reps
1C	Neck Curl	2	12–20 reps
Superset
2A	Chest Supported Row (Dumbbell)	2	6–12 reps
2B	Skull Crusher	2	8–12 reps
Superset
3A	Behind The Neck Press	3	10–15 reps
3B	Preacher Curl (Barbell)	2	8–12 reps
3C	Rear Delt Fly (Dumbbell)	2	10–15 reps

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	3	10–15 reps	—
2	Leg Press (45 Degrees)	2	6–10 reps	—
3	Jefferson Curl	3	10–15 reps	—
Superset
4A	Lateral Raise (Dumbbell)	3	8–12 reps	—
4B	Decline Crunch	3	20+ reps	—
5	Leg Extension	1	20+ reps	@10
6	Seated Calf Raise	2	AMRAP	@10

#	Exercise	Sets	Reps
Superset
1A	Pull-Up (Weighted)	3	3–6 reps
1B	Sissy Squat	2	10+ reps
Superset
2A	Push Up	3	8–15 reps
2B	Neck Curl	2	12–20 reps
3	Rack Pull (Barbell)	3	6–10 reps
Superset
4A	Tricep Pushdown (Cable)	2	10–15 reps
4B	Hammer Curl	2	8–12 reps
5	Hip Adductor (Machine)	2	AMRAP
6	Standing Calf Raise	2	AMRAP

#	Exercise	Sets	Reps
1	Romanian Deadlift (Barbell)	3	6–10 reps
2	Hack Squat	2	6–10 reps
3	Behind The Neck Pulldown	2	10–15 reps
Superset
4A	Lateral Raise (Dumbbell)	3	8–12 reps
4B	Decline Crunch	3	20+ reps
Superset
5A	Incline Curl (Dumbbell)	2	10–15 reps
5B	Tricep Extension (Barbell)	2	10–15 reps
6	Standing Calf Raise	2	AMRAP

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, ATLAS is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

ATLAS is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

ATLAS is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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