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BoostcampPNG
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.
down_app
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Dip (Weighted)
3 Sets
4-8 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
3
Dumbbell Row
3 Sets
6-10 Reps
4
Seated Calf Raise
3 Sets
10-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
3
Upright Row (Barbell)
3 Sets
8-15 Reps
4
Seated Hamstring Curl
3 Sets
6-10 Reps
5
French Press
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Weighted)
3 Sets
4-8 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
3
Dumbbell Row
3 Sets
6-10 Reps
4
Seated Calf Raise
3 Sets
10-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
3
Upright Row (Barbell)
3 Sets
8-15 Reps
4
Seated Hamstring Curl
3 Sets
6-10 Reps
5
French Press
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Dip (Weighted)
3 Sets
4-8 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
3
Dumbbell Row
3 Sets
6-10 Reps
4
Seated Calf Raise
3 Sets
10-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
3
Upright Row (Barbell)
3 Sets
8-15 Reps
4
Seated Hamstring Curl
3 Sets
6-10 Reps
5
French Press
3 Sets
8-12 Reps
Day 1
1
Dip (Weighted)
3 Sets
4-8 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
Day 2
1
Seated Overhead Press (Dumbbell)
4 Sets
4-8 Reps
2
Dumbbell Row
4 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
10-20 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
2
Upright Row (Barbell)
4 Sets
8-15 Reps
3
Seated Hamstring Curl
3 Sets
6-10 Reps
4
French Press
4 Sets
8-12 Reps