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!
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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