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Form and Void

by Bantam B.
2 athletes joined

Program Description

Full body full body

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 15, 2024 11:12
  • Last Edited
    Jul 24, 2025 12:26

Summary

**Form and Void** is a dynamic 4-week program designed to build strength and enhance your lifting technique through a balanced combination of compound and isolation exercises. Committing just three days a week, you'll engage in effective movements like the Bench Press, Deadlift, and Goblet Squat, tailored to challenge your muscles and maximize gains. With a focus on proper form and progressive intensity, this program is perfect for anyone looking to elevate their training and achieve a solid foundation in strength. Get ready to transform your workouts and see real results!
Muscle Engagement
Front
Back
MuscleSet
Lats
10.8%
Front Delts
10.1%
Upper Back
9.9%
Glutes
9.4%
Hamstrings
8.9%
Quadriceps
8.9%
Triceps
8.4%
Chest
7.8%
Biceps
7%
Lower Back
5.5%
Middle Delts
5%
Abs
4.3%
Full-Body
1.7%
Adductors
1%
Forearms
0.8%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
4 reps
3 reps
75%
80%
85%
2
Bent Over Row (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Goblet Squat
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
5
Dumbbell Bench Pullover
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Zercher Walks
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
4 reps
3 reps
75%
80%
85%
2
Bent Over Row (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Goblet Squat
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
5
Dumbbell Bench Pullover
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Zercher Walks
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
4 reps
3 reps
75%
80%
85%
2
Bent Over Row (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Goblet Squat
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
5
Dumbbell Bench Pullover
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Zercher Walks
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
4 reps
3 reps
75%
80%
85%
2
Bent Over Row (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Goblet Squat
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
5
Dumbbell Bench Pullover
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Zercher Walks
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
75%
80%
85%
3
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Suitcase Carry
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
75%
80%
85%
3
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Suitcase Carry
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
75%
80%
85%
3
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Suitcase Carry
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
75%
80%
85%
3
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Suitcase Carry
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Good Morning
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Pull-Up (Assisted)
1
AMRAP
RPE 10
7
Overhead Barbell Hold Walk
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Good Morning
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Pull-Up (Assisted)
1
AMRAP
RPE 10
7
Overhead Barbell Hold Walk
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Good Morning
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Pull-Up (Assisted)
1
AMRAP
RPE 10
7
Overhead Barbell Hold Walk
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Good Morning
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Pull-Up (Assisted)
1
AMRAP
RPE 10
7
Overhead Barbell Hold Walk
1
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
6 Reps
4 Reps
3 Reps
75%
80%
85%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
@7
@7.5
@8
@8.5
3
Goblet Squat
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7.5
@8
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7
@8
@8.5
5
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9.5
6
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9.5
7
Zercher Walks
1 Set
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7.5
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
75%
80%
85%
3
Concentration Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
5
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
7
Suitcase Carry
1 Set
AMRAP
@10
Day 3
1
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@7.5
@8
@8.5
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
@9
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7.5
@8
@8.5
4
Good Morning
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
14 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
6
Pull-Up (Assisted)
1 Set
AMRAP
@10
7
Overhead Barbell Hold Walk
1 Set
AMRAP
@10