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Renaissance Periodization Time Efficient U/L

by Dami Otukoya (Dami)
5 athletes joined

Program Description

Hypertrophy program based on RP video for those with limited time. Uses antagonistic paired supersets and myoreps to save time.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 12, 2025 08:43
  • Last Edited
    Aug 18, 2025 06:23

Summary

Unlock your potential with the Renaissance Periodization Time Efficient U/L program, a focused 8-week journey designed for those looking to maximize their gym time. Comprising four training days each week, this program blends strength and hypertrophy through a variety of effective exercises, including bodyweight movements and dumbbell supersets. Expect to build muscle and enhance your endurance with a mix of compound lifts and targeted isolation work. Perfect for anyone ready to commit to efficient, results-driven training!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11%
Hamstrings
11%
Triceps
11%
Front Delts
9%
Quadriceps
7.6%
Glutes
7.6%
Calves
6.9%
Chest
6.9%
Middle Delts
6.9%
Lats
6.2%
Upper Back
5.5%
Lower Back
2.8%
Adductors
2.1%
Abs
2.1%
Forearms
2.1%
Rear Delts
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Underhand Lat Pulldown
3
8-12 reps
-
2A
Tricep Pushdown (Cable)
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
1C
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
3
AMRAP
-
1B
Bent Over Row (Dumbbell)
3
8-12 reps
-
2A
Bicep Curl (Cable)
3
10-15 reps
-
2B
Skull Crusher (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Squat (Bodyweight)
3 Sets
AMRAP
-
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1A
Deficit Push Up
3 Sets
AMRAP
-
1B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
-
2A
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
2B
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
-
3
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
Day 2
1A
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
1B
Standing Calf Raise
3 Sets
10-15 Reps
-
1C
Leg Curl
3 Sets
10-15 Reps
-
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
1B
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
2A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
2B
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-