Autopilot Gains

by Akshay A.

Program Description

This is a four-week training cycle designed to develop strength and add quality mass. The main lifts are wave-loaded using 5/3/1 percentage-based programming, eliminating the guesswork. Plus, high-intensity accessories are included to induce hypertrophy for aesthetics. Guidelines: - Enter 90% of your TESTED 1RM for each lift; this is your training max (TM). - After each successful run, add 5lbs/2.5kgs to the upper body compounds' TM, and 10lbs/5kgs to the lower body compounds' TM. - On LSAMRAPs (last set AMRAP), push as hard as you wish, but do not fail.

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Jul 10, 2024 05:29
Last Edited
Jul 15, 2024 06:46

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.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Incline Bench Press (Barbell)

3 reps

70%

80%

90%

Dip (Weighted)

4-8 reps

Lat Pulldown

6-10 reps

Leg Extension

8-12 reps

Lateral Raise (Dumbbell)

8-15 reps

Day 1

Incline Bench Press (Barbell)

5 reps

65%

75%

85%

Dip (Weighted)

4-8 reps

Lat Pulldown

6-10 reps

Leg Extension

8-12 reps

Lateral Raise (Dumbbell)

8-15 reps

Day 1

Incline Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Dip (Weighted)

4-8 reps

Lat Pulldown

6-10 reps

Leg Extension

8-12 reps

Lateral Raise (Dumbbell)

8-15 reps

Day 1

Dip (Weighted)

4-8 reps

Lat Pulldown

6-10 reps

Leg Extension

8-12 reps

Lateral Raise (Dumbbell)

8-15 reps

Day 2

Romanian Deadlift (Barbell)

3 reps

70%

80%

90%

Seated Overhead Press (Dumbbell)

4-8 reps

Dumbbell Row

6-10 reps

Seated Calf Raise

10-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 2

Romanian Deadlift (Barbell)

5 reps

65%

75%

85%

Seated Overhead Press (Dumbbell)

4-8 reps

Dumbbell Row

6-10 reps

Seated Calf Raise

10-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 2

Romanian Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Seated Overhead Press (Dumbbell)

4-8 reps

Dumbbell Row

6-10 reps

Seated Calf Raise

10-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 2

Seated Overhead Press (Dumbbell)

4-8 reps

Dumbbell Row

6-10 reps

Seated Calf Raise

10-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Squat (Barbell)

3 reps

70%

80%

90%

Incline Bench Press (Dumbbell)

4-8 reps

Upright Row (Barbell)

8-15 reps

Seated Hamstring Curl

6-10 reps

French Press

8-12 reps

Day 3

Squat (Barbell)

5 reps

65%

75%

85%

Incline Bench Press (Dumbbell)

4-8 reps

Upright Row (Barbell)

8-15 reps

Seated Hamstring Curl

6-10 reps

French Press

8-12 reps

Day 3

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Incline Bench Press (Dumbbell)

4-8 reps

Upright Row (Barbell)

8-15 reps

Seated Hamstring Curl

6-10 reps

French Press

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

4-8 reps

Upright Row (Barbell)

8-15 reps

Seated Hamstring Curl

6-10 reps

French Press

8-12 reps

Day 1

Incline Bench Press (Barbell)

1 Set

3 Reps

70%

80%

90%

Dip (Weighted)

3 Sets

4-8 Reps

Lat Pulldown

3 Sets

6-10 Reps

Leg Extension

3 Sets

8-12 Reps

Lateral Raise (Dumbbell)

3 Sets

8-15 Reps

Day 2

Romanian Deadlift (Barbell)

1 Set

3 Reps

70%

80%

90%

Seated Overhead Press (Dumbbell)

3 Sets

4-8 Reps

Dumbbell Row

3 Sets

6-10 Reps

Seated Calf Raise

3 Sets

10-20 Reps

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

Day 3

Squat (Barbell)

1 Set

3 Reps

70%

80%

90%

Incline Bench Press (Dumbbell)

3 Sets

4-8 Reps

Upright Row (Barbell)

3 Sets

8-15 Reps

Seated Hamstring Curl

3 Sets

6-10 Reps

French Press

3 Sets

8-12 Reps