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BoostcampPNG

RPT Leangains

by John Cichello
2 athletes joined

Program Description

Increase strength whilst cutting

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2024 10:57
  • Last Edited
    Nov 30, 2025 02:30

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
Upper Back
10.2%
Glutes
10.2%
Triceps
9.9%
Quadriceps
9.2%
Hamstrings
7.7%
Front Delts
7.4%
Lower Back
6.9%
Biceps
6.5%
Abs
6.3%
Middle Delts
6.2%
Lats
5.6%
Chest
4.9%
Calves
3.1%
Rear Delts
3.1%
Forearms
1.5%
Adductors
1.2%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5A
Back Extension
3
10 reps
-
5B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Dip (Weighted)
3
12 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
12 reps
-
4B
Hip Thrust (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4A
Skin The Cat
3 Sets
6 Reps
-
4B
Upright Row (Cable)
3 Sets
12 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4A
Back Extension
3 Sets
10 Reps
-
4B
Hanging Toes To Bar
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4A
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
4B
Straight Leg Calf Raise
3 Sets
10 Reps
-