Program Description
Dude. This program is very hard. Like I made it…very…hard. Each week, for every wave of three weeks, your lifts will take longer. The idea behind this program isn’t going balls to the wall every set, but strategically using RPE and %1RM to add volume. Volume will make you grow! Volume is king! Just STICK TO IT. Since not every set is a 10/10 effort, you need to really try and get everything done…no slacking. Only 4 days a week, but they’re hard days! You’ve got this. For weeks 7-9, you would do the same thing, but add2-4% on percentage based lifts, and cut reps down to 10s for accessory work. Moral of the story: stick with it and trust the process. This will be good!
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedMay 29, 2024 02:52
- Last EditedJun 15, 2024 07:19
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Leg Press (45 Degrees)
2
15 reps
RPE 8.5-10
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5-10
6
Leg Extension
2
15 reps
RPE 8.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Squat (Barbell)
1
AMRAP
75%
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Leg Press (45 Degrees)
3
15 reps
RPE 8.5-10
5
Pull-Up (Assisted)
3
15 reps
RPE 8.5-10
6
Leg Extension
3
15 reps
RPE 8.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Squat (Barbell)
1
AMRAP
80%
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Press (45 Degrees)
4
15 reps
RPE 8.5-10
5
Pull-Up (Assisted)
4
15 reps
RPE 8.5-10
6
Leg Extension
4
15 reps
RPE 8.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Squat (Barbell)
1
AMRAP
73%
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press (45 Degrees)
2
12 reps
RPE 8.5-10
5
Pull-Up (Assisted)
2
12 reps
RPE 8.5-10
6
Leg Extension
2
12 reps
RPE 8.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
88%
2
Squat (Barbell)
1
AMRAP
73%
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5-10
5
Pull-Up (Assisted)
3
12 reps
RPE 8.5-10
6
Leg Extension
3
12 reps
RPE 8.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
88%
93%
2
Squat (Barbell)
1
AMRAP
83%
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press (45 Degrees)
4
12 reps
RPE 8.5-10
5
Pull-Up (Assisted)
4
12 reps
RPE 8.5-10
6
Leg Extension
4
12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
75%
80%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Bench Press (Dumbbell)
2
15 reps
RPE 8.5-10
4
Bicep Curl (Barbell)
2
15 reps
RPE 8.5-10
5
Hammer Curl
2
15 reps
RPE 8.5-10
6
Pec Deck (Machine)
2
15 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Bench Press (Dumbbell)
3
15 reps
RPE 8.5-10
4
Bicep Curl (Barbell)
3
15 reps
RPE 8.5-10
5
Hammer Curl
3
15 reps
RPE 8.5-10
6
Pec Deck (Machine)
3
15 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Bench Press (Dumbbell)
4
15 reps
RPE 8.5-10
4
Bicep Curl (Barbell)
4
15 reps
RPE 8.5-10
5
Hammer Curl
4
15 reps
RPE 8.5-10
6
Pec Deck (Machine)
4
15 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Bench Press (Barbell)
1
AMRAP
73%
3
Bench Press (Dumbbell)
2
12 reps
RPE 8.5-10
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5-10
5
Hammer Curl
2
12 reps
RPE 8.5-10
6
Pec Deck (Machine)
2
12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
88%
2
Bench Press (Barbell)
1
AMRAP
78%
3
Bench Press (Dumbbell)
3
12 reps
RPE 8.5-10
4
Bicep Curl (Barbell)
3
12 reps
RPE 8.5-10
5
Hammer Curl
3
12 reps
RPE 8.5-10
6
Pec Deck (Machine)
3
12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
88%
93%
2
Bench Press (Barbell)
1
AMRAP
83%
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5-10
4
Bicep Curl (Barbell)
4
12 reps
RPE 8.5-10
5
Hammer Curl
4
12 reps
RPE 8.5-10
6
Pec Deck (Machine)
4
12 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
15 reps
RPE 8.5-10
2
Back Extension
2
15 reps
RPE 8.5-10
3
Seated Hamstring Curl
2
15 reps
RPE 8.5-10
4
Dumbbell Row
2
15 reps
RPE 8.5-10
5
Chin-Up (Assisted)
2
20 reps
RPE 8.5-10
6
Seated Row (Cable)
2
15 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5-10
2
Back Extension
3
15 reps
RPE 8.5-10
3
Seated Hamstring Curl
3
15 reps
RPE 8.5-10
4
Dumbbell Row
3
15 reps
RPE 8.5-10
5
Chin-Up (Assisted)
3
20 reps
RPE 8.5-10
6
Seated Row (Cable)
3
15 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 8.5-10
2
Back Extension
4
15 reps
RPE 8.5-10
3
Seated Hamstring Curl
4
15 reps
RPE 8.5-10
4
Dumbbell Row
4
15 reps
RPE 8.5-10
5
Chin-Up (Assisted)
4
20 reps
RPE 8.5-10
6
Seated Row (Cable)
4
15 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
12 reps
RPE 8.5-10
2
Back Extension
2
12 reps
RPE 8.5-10
3
Seated Hamstring Curl
2
12 reps
RPE 8.5-10
4
Dumbbell Row
2
12 reps
RPE 8.5-10
5
Chin-Up (Assisted)
2
15 reps
RPE 8.5-10
6
Seated Row (Cable)
2
12 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5-10
2
Back Extension
3
12 reps
RPE 8.5-10
3
Seated Hamstring Curl
3
12 reps
RPE 8.5-10
4
Dumbbell Row
3
12 reps
RPE 8.5-10
5
Chin-Up (Assisted)
3
15 reps
RPE 8.5-10
6
Seated Row (Cable)
3
12 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8.5-10
2
Back Extension
4
12 reps
RPE 8.5-10
3
Seated Hamstring Curl
4
12 reps
RPE 8.5-10
4
Dumbbell Row
4
12 reps
RPE 8.5-10
5
Chin-Up (Assisted)
4
15 reps
RPE 8.5-10
6
Seated Row (Cable)
4
12 reps
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
JM Press (Smith Machine)
2
15 reps
RPE 8.5-10
4
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8.5-10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8.5-10
6
Dip (Assisted)
2
15 reps
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
JM Press (Smith Machine)
3
15 reps
RPE 8.5-10
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8.5-10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5-10
6
Dip (Assisted)
3
15 reps
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
JM Press (Smith Machine)
4
15 reps
RPE 8.5-10
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8.5-10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5-10
6
Dip (Assisted)
4
15 reps
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Overhead Press (Barbell)
1
AMRAP
73%
3
JM Press (Smith Machine)
2
12 reps
RPE 8.5-10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8.5-10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8.5-10
6
Dip (Assisted)
2
12 reps
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
87%
2
Overhead Press (Barbell)
1
AMRAP
78%
3
JM Press (Smith Machine)
3
12 reps
RPE 8.5-10
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5-10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5-10
6
Dip (Assisted)
3
12 reps
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
87%
93%
2
Overhead Press (Barbell)
1
AMRAP
83%
3
JM Press (Smith Machine)
4
12 reps
RPE 8.5-10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5-10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5-10
6
Dip (Assisted)
4
12 reps
RPE 8.5-10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
70%
75%
80%
70%
2
Squat (Barbell)1 Set
AMRAP
70%
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
4
Leg Press (45 Degrees)2 Sets
15 Reps
@8.5-10
5
Pull-Up (Assisted)2 Sets
15 Reps
@8.5-10
6
Leg Extension2 Sets
15 Reps
@8.5-10
Day 2
1
Bench Press (Paused)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Bench Press (Barbell)1 Set
AMRAP
70%
3
Bench Press (Dumbbell)2 Sets
15 Reps
@8.5-10
4
Bicep Curl (Barbell)2 Sets
15 Reps
@8.5-10
5
Hammer Curl2 Sets
15 Reps
@8.5-10
6
Pec Deck (Machine)2 Sets
15 Reps
@8.5-10
Day 3
1
Romanian Deadlift (Barbell)2 Sets
15 Reps
@8.5-10
2
Back Extension2 Sets
15 Reps
@8.5-10
3
Seated Hamstring Curl2 Sets
15 Reps
@8.5-10
4
Dumbbell Row2 Sets
15 Reps
@8.5-10
5
Chin-Up (Assisted)2 Sets
20 Reps
@8.5-10
6
Seated Row (Cable)2 Sets
15 Reps
@8.5-10
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Overhead Press (Barbell)1 Set
AMRAP
70%
3
JM Press (Smith Machine)2 Sets
15 Reps
@8.5-10
4
Seated Shoulder Press (Dumbbell)2 Sets
15 Reps
@8.5-10
5
Lateral Raise (Dumbbell)2 Sets
15 Reps
@8.5-10
6
Dip (Assisted)2 Sets
15 Reps
@8.5-10