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Matt's Old Man NLP

by Matt Woodworth
1 athletes joined

Program Description

This program serves as a novice linear progression for someone who is doing moderate cardio Tuesdays and Thursdays and a slightly more on Saturdays. It's meant to slot nicely into the week without the other days pre-tiring the doer for the gym sessions. Add 5 lbs each day so long as you're hitting target.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 16, 2026 12:36
  • Last Edited
    Mar 16, 2026 12:52
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.9%
Glutes
11.9%
Hamstrings
11.9%
Triceps
10.4%
Front Delts
9.6%
Abs
8.1%
Upper Back
7.4%
Lats
5.9%
Middle Delts
5.9%
Adductors
4.4%
Chest
4.4%
Biceps
4.4%
Rear Delts
1.5%
Lower Back
1.5%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Cable Low Row
3
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Cable Low Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 9
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Cable Low Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8