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.

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.9%

Triceps

13.7%

Middle Delts

11.7%

Upper Back

8.6%

Chest

8.5%

Hamstrings

Biceps

7.8%

Lats

Quadriceps

6.9%

Glutes

3.8%

Calves

3.6%

Lower Back

2.2%

Abs

1.6%

Adductors

1.1%

Rear Delts

0.8%

Forearms

0.8%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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