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BoostcampPNG

Soviet Style Training

by Bhavin S.

Program Description

https://www.youtube.com/watch?v=sPQL7x_I9Bw Repeat program after 5 weeks by adding 5 lb to each lift. Keep repeating.. Also daily routine should be done every morning. Rest: 2-3 Mins between sets..

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 05:53
  • Last Edited
    Oct 21, 2025 05:55
Muscle Engagement
Front
Back
MuscleSet
Lats
12.2%
Upper Back
12%
Quadriceps
10.9%
Chest
9.5%
Glutes
9.4%
Abs
9.3%
Triceps
9%
Hamstrings
7.5%
Front Delts
6.5%
Biceps
4.6%
Adductors
3.5%
Lower Back
2.5%
Middle Delts
1.8%
Olympic
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7.5
3
Pull-Up (Assisted)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7.5
3
Pull-Up (Assisted)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
5
6 reps
RPE 7.5
3
Pull-Up (Assisted)
6
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
7
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
6
6 reps
RPE 7.5
3
Pull-Up (Assisted)
7
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3 reps
RPE 5
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 5
3
Pull-Up (Assisted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
2-3 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 7.5
3
Dip (Assisted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
2-3 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 7.5
3
Dip (Assisted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
2-3 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
5
6 reps
RPE 7.5
3
Dip (Assisted)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
7
2-3 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
6
6 reps
RPE 7.5
3
Dip (Assisted)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
2-3 reps
RPE 5
2
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 5
3
Dip (Assisted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
3
Chin-Up (Assisted)
5
8 reps
-
4
Clean Pull
3
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
3
Chin-Up (Assisted)
5
8 reps
-
4
Clean Pull
3
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
6 reps
RPE 7.5
3
Chin-Up (Assisted)
6
8 reps
-
4
Clean Pull
4
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
6
6 reps
RPE 7.5
3
Chin-Up (Assisted)
7
8 reps
-
4
Clean Pull
5
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 5
2
Bent Over Row (Barbell)
3
6 reps
RPE 5
3
Chin-Up (Assisted)
3
8 reps
-
4
Clean Pull
2
5 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
10-15 reps
RPE 5
1B
Squat (Bodyweight)
4
15-20 reps
RPE 5
1C
Pull-Up (Bodyweight)
4
8-10 reps
RPE 5
1D
Sit Up
4
15-20 reps
RPE 5
Week 1
1 / 5 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@8
@8
@8
@8
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
Day 2
1A
Push Up
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@5
@5
@5
@5
1B
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5
@5
@5
@5
1C
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@5
@5
@5
@5
1D
Sit Up
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5
@5
@5
@5
Day 3
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@8.5
@8.5
@8.5
@8.5
@8.5
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
3
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1A
Push Up
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@5
@5
@5
@5
1B
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5
@5
@5
@5
1C
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@5
@5
@5
@5
1D
Sit Up
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5
@5
@5
@5
Day 5
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
4
Clean Pull
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
Day 6
1A
Push Up
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@5
@5
@5
@5
1B
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5
@5
@5
@5
1C
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@5
@5
@5
@5
1D
Sit Up
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5
@5
@5
@5
Day 7
1A
Push Up
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@5
@5
@5
@5
1B
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5
@5
@5
@5
1C
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@5
@5
@5
@5
1D
Sit Up
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5
@5
@5
@5