Program Description
Hypertrophy focused with supersets to save time. Start with 2-3 sets, add sets up to 4 as you progress. Autoregulate sets if you know how. More advanced version will probably use NH style giant sets.
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedSep 30, 2023 01:33
- Last EditedJun 18, 2025 10:23
Summary
Unleash your strength with the Fall/Winter 2023 Australia Meso program, designed for dedicated lifters ready to elevate their training over 8 weeks. This 5-day-a-week regimen incorporates challenging supersets that target all major muscle groups, ensuring you build muscle and increase endurance effectively. With a focus on compound movements and isolation exercises, you'll maximize your gains while honing your technique. Get ready to push your limits and transform your physique this season!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Upper Back
10.1%
Chest
9.7%
Abs
8.8%
Lats
8.3%
Hamstrings
7.4%
Front Delts
7.4%
Quadriceps
7.4%
Biceps
6.9%
Middle Delts
5.5%
Calves
4.6%
Glutes
4.2%
Forearms
3.2%
Lower Back
2.8%
Neck
1.7%
Rear Delts
0.5%
Abductors
0.5%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
RPE 9
1B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
4
6-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 9
4
Sit Up
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
RPE 9
1B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
4
6-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 9
4
Sit Up
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
RPE 9
1B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
4
6-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 9
4
Sit Up
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
RPE 9
1B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
4
6-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 9
4
Sit Up
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
RPE 9
1B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
4
6-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 9
4
Sit Up
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
RPE 9
1B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
4
6-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 9
4
Sit Up
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
RPE 9
1B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
4
6-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 9
4
Sit Up
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
RPE 9
1B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
4
6-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 9
4
Sit Up
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
RPE 9
1B
Seated Calf Raise
4
12-20 reps
RPE 10
2A
Shrug (Barbell)
4
8-15 reps
RPE 8
2B
Lying Leg Curl
4
12-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Neck Curl
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
RPE 9
1B
Seated Calf Raise
4
12-20 reps
RPE 10
2A
Shrug (Barbell)
4
8-15 reps
RPE 8
2B
Lying Leg Curl
4
12-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Neck Curl
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
RPE 9
1B
Seated Calf Raise
4
12-20 reps
RPE 10
2A
Shrug (Barbell)
4
8-15 reps
RPE 8
2B
Lying Leg Curl
4
12-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Neck Curl
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
RPE 9
1B
Seated Calf Raise
4
12-20 reps
RPE 10
2A
Shrug (Barbell)
4
8-15 reps
RPE 8
2B
Lying Leg Curl
4
12-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Neck Curl
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
RPE 9
1B
Seated Calf Raise
4
12-20 reps
RPE 10
2A
Shrug (Barbell)
4
8-15 reps
RPE 8
2B
Lying Leg Curl
4
12-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Neck Curl
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
RPE 9
1B
Seated Calf Raise
4
12-20 reps
RPE 10
2A
Shrug (Barbell)
4
8-15 reps
RPE 8
2B
Lying Leg Curl
4
12-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Neck Curl
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
RPE 9
1B
Seated Calf Raise
4
12-20 reps
RPE 10
2A
Shrug (Barbell)
4
8-15 reps
RPE 8
2B
Lying Leg Curl
4
12-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Neck Curl
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
RPE 9
1B
Seated Calf Raise
4
12-20 reps
RPE 10
2A
Shrug (Barbell)
4
8-15 reps
RPE 8
2B
Lying Leg Curl
4
12-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Neck Curl
3
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Skull Crusher
4
10-12 reps
RPE 9
2B
Spider Curl (EZ Bar)
4
10-15 reps
RPE 9
3A
Hammer Curl
4
6-12 reps
RPE 9
3B
Upright Row (EZ Bar)
4
12-15 reps
RPE 9
4
Russian Twist
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Skull Crusher
4
10-12 reps
RPE 9
2B
Spider Curl (EZ Bar)
4
10-15 reps
RPE 9
3A
Hammer Curl
4
6-12 reps
RPE 9
3B
Upright Row (EZ Bar)
4
12-15 reps
RPE 9
4
Russian Twist
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Skull Crusher
4
10-12 reps
RPE 9
2B
Spider Curl (EZ Bar)
4
10-15 reps
RPE 9
3A
Hammer Curl
4
6-12 reps
RPE 9
3B
Upright Row (EZ Bar)
4
12-15 reps
RPE 9
4
Russian Twist
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Skull Crusher
4
10-12 reps
RPE 9
2B
Spider Curl (EZ Bar)
4
10-15 reps
RPE 9
3A
Hammer Curl
4
6-12 reps
RPE 9
3B
Upright Row (EZ Bar)
4
12-15 reps
RPE 9
4
Russian Twist
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Skull Crusher
4
10-12 reps
RPE 9
2B
Spider Curl (EZ Bar)
4
10-15 reps
RPE 9
3A
Hammer Curl
4
6-12 reps
RPE 9
3B
Upright Row (EZ Bar)
4
12-15 reps
RPE 9
4
Russian Twist
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Skull Crusher
4
10-12 reps
RPE 9
2B
Spider Curl (EZ Bar)
4
10-15 reps
RPE 9
3A
Hammer Curl
4
6-12 reps
RPE 9
3B
Upright Row (EZ Bar)
4
12-15 reps
RPE 9
4
Russian Twist
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Skull Crusher
4
10-12 reps
RPE 9
2B
Spider Curl (EZ Bar)
4
10-15 reps
RPE 9
3A
Hammer Curl
4
6-12 reps
RPE 9
3B
Upright Row (EZ Bar)
4
12-15 reps
RPE 9
4
Russian Twist
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Skull Crusher
4
10-12 reps
RPE 9
2B
Spider Curl (EZ Bar)
4
10-15 reps
RPE 9
3A
Hammer Curl
4
6-12 reps
RPE 9
3B
Upright Row (EZ Bar)
4
12-15 reps
RPE 9
4
Russian Twist
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-10 reps
RPE 9
2
Meadow Row
4
12-15 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
4-8 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
4A
Chest Fly (Cable)
4
12-15 reps
RPE 9
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-10 reps
RPE 9
2
Meadow Row
4
12-15 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
4-8 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
4A
Chest Fly (Cable)
4
12-15 reps
RPE 9
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-10 reps
RPE 9
2
Meadow Row
4
12-15 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
4-8 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
4A
Chest Fly (Cable)
4
12-15 reps
RPE 9
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-10 reps
RPE 9
2
Meadow Row
4
12-15 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
4-8 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
4A
Chest Fly (Cable)
4
12-15 reps
RPE 9
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-10 reps
RPE 9
2
Meadow Row
4
12-15 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
4-8 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
4A
Chest Fly (Cable)
4
12-15 reps
RPE 9
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-10 reps
RPE 9
2
Meadow Row
4
12-15 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
4-8 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
4A
Chest Fly (Cable)
4
12-15 reps
RPE 9
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-10 reps
RPE 9
2
Meadow Row
4
12-15 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
4-8 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
4A
Chest Fly (Cable)
4
12-15 reps
RPE 9
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-10 reps
RPE 9
2
Meadow Row
4
12-15 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
4-8 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
4A
Chest Fly (Cable)
4
12-15 reps
RPE 9
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
12-15 reps
RPE 9
3
Farmer's Walk (Weighted)
4
30 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Cable Crunch
4
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
12-15 reps
RPE 9
3
Farmer's Walk (Weighted)
4
30 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Cable Crunch
4
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
12-15 reps
RPE 9
3
Farmer's Walk (Weighted)
4
30 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Cable Crunch
4
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
12-15 reps
RPE 9
3
Farmer's Walk (Weighted)
4
30 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Cable Crunch
4
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
12-15 reps
RPE 9
3
Farmer's Walk (Weighted)
4
30 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Cable Crunch
4
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
12-15 reps
RPE 9
3
Farmer's Walk (Weighted)
4
30 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Cable Crunch
4
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
12-15 reps
RPE 9
3
Farmer's Walk (Weighted)
4
30 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Cable Crunch
4
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
12-15 reps
RPE 9
3
Farmer's Walk (Weighted)
4
30 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Cable Crunch
4
6-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1A
Dip (Weighted)4 Sets
6-8 Reps
@9
1B
Single Arm Row (Dumbbell)4 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)4 Sets
6-12 Reps
@9
2B
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
@9
3A
Overhead Tricep Extension (Cable)4 Sets
10-15 Reps
@9
3B
One Arm Lateral Raise (Cable)4 Sets
10-20 Reps
@9
4
Sit Up4 Sets
8-12 Reps
@9
Day 2
1A
Hack Squat4 Sets
6-10 Reps
@9
1B
Seated Calf Raise4 Sets
12-20 Reps
@10
2A
Shrug (Barbell)4 Sets
8-15 Reps
@8
2B
Lying Leg Curl4 Sets
12-15 Reps
@9
3
Leg Extension4 Sets
10-15 Reps
@9
4
Neck Curl3 Sets
12-20 Reps
@9
Day 3
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
@9
1B
Pullover (Dumbbell)4 Sets
8-12 Reps
@9
2A
Skull Crusher4 Sets
10-12 Reps
@9
2B
Spider Curl (EZ Bar)4 Sets
10-15 Reps
@9
3A
Hammer Curl4 Sets
6-12 Reps
@9
3B
Upright Row (EZ Bar)4 Sets
12-15 Reps
@9
4
Russian Twist4 Sets
10-15 Reps
@9
Day 4
1
Incline Chest Press (Machine)4 Sets
6-10 Reps
@9
2
Meadow Row4 Sets
12-15 Reps
@9
3A
Chin-Up (Bodyweight)4 Sets
4-8 Reps
@9
3B
Tricep Rope Push Down (Cable)4 Sets
10-15 Reps
@9
4A
Chest Fly (Cable)4 Sets
12-15 Reps
@9
4B
Bicep Curl (Cable)4 Sets
10-15 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)4 Sets
6-12 Reps
@9
2
Standing Calf Raise4 Sets
12-15 Reps
@9
3
Farmer's Walk (Weighted)4 Sets
30 Reps
@9
4
Leg Press4 Sets
8-12 Reps
@9
5
Cable Crunch4 Sets
6-12 Reps
@9