Program Description
GOALS: Get to doing weighted pushups and pullups Start doing Dips Lose body fat Gain muscle and overall strength
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness, Powerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedFeb 17, 2025 09:15
- Last EditedJun 18, 2025 12:03
Summary
Introducing the "Theo" program, an 8-week strength training journey designed to elevate your fitness game. Committing just 4 days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, deadlifts, and dynamic supersets. This program emphasizes progressive overload to build muscle and enhance overall strength, making it perfect for lifters looking to push their limits. With a full gym setup, you'll have everything you need to sculpt your physique and achieve your goals. Get ready to transform your training routine!
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
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
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)5 Sets
8 Reps
-
2A
Chin-Up (Bodyweight)8 Sets
@8
2B
Pec Deck (Machine)3 Sets
10 Reps
-
2C
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
3
Dip (Assisted)4 Sets
10 Reps
-
4
Eccentric Dip4 Sets
@9
Day 3
1
Deadlift (Barbell)5 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
-
3A
Push Up8 Sets
@8
3B
Dumbbell Row3 Sets
10 Reps
-
3C
Hammer Curl3 Sets
10 Reps
-
Day 4
1A
French Press3 Sets
10 Reps
-
1B
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
2A
Dip (Assisted)3 Sets
10 Reps
-
2B
Bent Over Row (Barbell)3 Sets
10 Reps
-
3A
Pec Deck (Machine)3 Sets
10 Reps
-
3B
Lunge (Dumbbell)3 Sets
10 Reps
-
4A
Eccentric Dip3 Sets
@9
4B
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)5 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)5 Sets
8 Reps
-
3A
Push Up8 Sets
@8
3B
Pull-Up (Bodyweight)8 Sets
@8
4A
French Press1 Set
-
4B
Bicep Curl (Dumbbell)1 Set
-