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BoostcampPNG

Renaissance Periodization Time Efficient U/L

by Evan N.
1 athletes joined

Program Description

Hypertrophy program based on RP video for those with limited time. Uses antagonistic paired supersets and myoreps to save time.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 28, 2025 04:28
  • Last Edited
    Jul 01, 2025 04:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
11%
Hamstrings
11%
Triceps
11%
Front Delts
9%
Quadriceps
7.6%
Glutes
7.6%
Calves
6.9%
Chest
6.9%
Middle Delts
6.9%
Lats
6.2%
Upper Back
5.5%
Lower Back
2.8%
Adductors
2.1%
Abs
2.1%
Forearms
2.1%
Rear Delts
1.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Squat (Bodyweight)
3 Sets
AMRAP
-
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1A
Deficit Push Up
3 Sets
AMRAP
-
1B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
-
2A
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
2B
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
-
3
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
Day 2
1A
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
1B
Standing Calf Raise
3 Sets
10-15 Reps
-
1C
Leg Curl
3 Sets
10-15 Reps
-
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
1B
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
2A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
2B
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-