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BoostcampPNG

Atolifts full volume

by Murat A.
5.0
(1 rating)

Program Description

Git gud

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 02, 2024 06:40
  • Last Edited
    Mar 09, 2025 06:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Chest
14.3%
Glutes
12%
Triceps
11.4%
Front Delts
8.6%
Hamstrings
8.6%
Upper Back
5.1%
Lats
5.1%
Biceps
4%
Abs
3.4%
Adductors
3.4%
Lower Back
3.4%
Middle Delts
2.9%
Rear Delts
1.7%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
60%
2
Bench Press (Barbell)
3
7 reps
60%
3
Deadlift (Barbell)
3
7 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
60%
2
Bench Press (Barbell)
3
9 reps
60%
3
Deadlift (Barbell)
3
9 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
6 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
7 reps
70%
3
Deadlift (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
4 reps
80%
3
Deadlift (Barbell)
3
3 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Deadlift (Barbell)
3
4 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
60%
2
Bench Press (Barbell)
3
7 reps
60%
3
Deadlift (Barbell)
3
7 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
60%
2
Bench Press (Barbell)
3
9 reps
60%
3
Deadlift (Barbell)
3
9 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
6 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
7 reps
70%
3
Deadlift (Barbell)
3
5 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
4 reps
80%
3
Deadlift (Barbell)
3
3 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Deadlift (Barbell)
3
4 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
3 Sets
7 Reps
60%
2
Bench Press (Barbell)
3 Sets
7 Reps
60%
3
Deadlift (Barbell)
3 Sets
7 Reps
60%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Lu Raise
3 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
7
Tricep Extension (Barbell)
3 Sets
8 Reps
@6
Day 4
1
Squat (Barbell)
3 Sets
7 Reps
60%
2
Bench Press (Barbell)
3 Sets
7 Reps
60%
3
Deadlift (Barbell)
3 Sets
7 Reps
60%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Lu Raise
3 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
7
Tricep Extension (Barbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Deadlift (Barbell)
3 Sets
3 Reps
70%
Day 5
1
Squat (Barbell)
3 Sets
3 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Deadlift (Barbell)
3 Sets
3 Reps
70%
Day 3
1
Squat (Barbell)
3 Sets
2 Reps
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Barbell)
3 Sets
2 Reps
80%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Barbell Row
3 Sets
8 Reps
@6
6
Pull-Up (Bodyweight)
3 Sets
3-6 Reps
@6
Day 6
1
Squat (Barbell)
3 Sets
2 Reps
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Barbell)
3 Sets
2 Reps
80%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Barbell Row
3 Sets
8 Reps
@6
6
Pull-Up (Bodyweight)
3 Sets
3-6 Reps
@6