Muscle Builder: Resensitization Plan

by JL
1 athletes joined

Program Description

This four-week mesocycle is structured to induce a phase of resensitization in the body. Through the deliberate reduction in training volumes, the implementation of heavier weights, and a decreased variety of movements, the aim is to attenuate the body's adaptational response. This process serves to restore sensitivity to subsequent high-volume training phases. - Select weights tailored to the prescribed Reps and RPE. Lower Reps and higher RPE values indicate the use of heavier weights. - Allow 2-3 minutes of rest between exercises, with shorter rest periods for isolation exercises and longer intervals for compound movements. - Implement active rest between training days, engaging in moderate activities such as walking. - Although this program spans only four weeks, it is recommended to incorporate a week of active rest following its completion. While gym activity is ok during this period, it should be of a light intensity.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 25, 2024 04:47
  • Last Edited
    Jun 18, 2025 10:45

Summary

Unlock your muscle-building potential with the **Muscle Builder: Resensitization Plan**! This comprehensive 4-week program is designed for dedicated lifters, featuring 4 targeted workouts each week that emphasize progressive overload and muscle activation. Engage in a variety of exercises, including Lat Pulldowns, Bench Presses, and Barbell Rows, all aimed at enhancing strength and hypertrophy. With a focus on intensity and proper form, you'll not only feel the burn but also see significant gains in your muscle definition and overall performance. Get ready to transform your training and sculpt your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 7
2
Hack Squat
4
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
6 reps
RPE 7
4
Calf Press (Leg Press Machine)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Bicep Curl (Barbell)
3
6 reps
RPE 7
4
Calf Press (Leg Press Machine)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Bicep Curl (Barbell)
3
6 reps
RPE 7
4
Calf Press (Leg Press Machine)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
2
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
3
6 reps
RPE 8
4
Calf Press (Leg Press Machine)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Stiff Leg Deadlift
4
5 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
6 reps
RPE 7
4
Upright Row (Cable)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Stiff Leg Deadlift
4
5 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
6 reps
RPE 7
4
Upright Row (Cable)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Stiff Leg Deadlift
4
5 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
6 reps
RPE 7
4
Upright Row (Cable)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
2
5 reps
5 reps
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
6 reps
RPE 8
4
Upright Row (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Leg Extension
4
6 reps
RPE 7
3
Incline Curl (Dumbbell)
3
6 reps
RPE 7
4
Calf Press (Leg Press Machine)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Leg Extension
4
6 reps
RPE 7
3
Incline Curl (Dumbbell)
3
6 reps
RPE 7
4
Calf Press (Leg Press Machine)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 9
2
Leg Extension
4
6 reps
RPE 7
3
Incline Curl (Dumbbell)
3
6 reps
RPE 7
4
Calf Press (Leg Press Machine)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 9
RPE 10
2
Leg Extension
2
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
3
6 reps
RPE 8
4
Calf Press (Leg Press Machine)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Incline Bench Press (Smith Machine)
4
5 reps
RPE 7
3
Skull Crushers (Smith Machine)
3
6 reps
RPE 7
4
Leg Curl
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Incline Bench Press (Smith Machine)
4
5 reps
RPE 8
3
Skull Crushers (Smith Machine)
3
6 reps
RPE 7
4
Leg Curl
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5 reps
RPE 8
3
Skull Crushers (Smith Machine)
3
6 reps
RPE 7
4
Leg Curl
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Skull Crushers (Smith Machine)
3
6 reps
RPE 8
4
Leg Curl
2
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
4 Sets
6 Reps
@7
2
Hack Squat
4 Sets
6 Reps
@7
3
Bicep Curl (Barbell)
3 Sets
6 Reps
@7
4
Calf Press (Leg Press Machine)
3 Sets
6 Reps
@7
Day 3
1
Barbell Row
4 Sets
6 Reps
@7
2
Leg Extension
4 Sets
6 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
6 Reps
@7
4
Calf Press (Leg Press Machine)
3 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Stiff Leg Deadlift
4 Sets
5 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6 Reps
@7
4
Upright Row (Cable)
3 Sets
6 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Incline Bench Press (Smith Machine)
4 Sets
5 Reps
@7
3
Skull Crushers (Smith Machine)
3 Sets
6 Reps
@7
4
Leg Curl
4 Sets
6 Reps
@7