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Jesus is my Lord Block 1

by Robert Paschal

Program Description

Use RPE to train smarter.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2026 01:18
  • Last Edited
    Mar 26, 2026 08:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Front Delts
13.2%
Chest
11.7%
Quadriceps
11.7%
Glutes
11.7%
Hamstrings
11.7%
Abs
5.9%
Upper Back
4.4%
Lats
3.9%
Biceps
3.9%
Adductors
2.4%
Lower Back
2.4%
Rear Delts
1.5%
Forearms
1%
Middle Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Paused)
1
3 reps
RPE 6
2
Bench Press (Paused)
4
4 reps
65%
3
Squat (Low Bar)
1
3 reps
RPE 6
4
Squat (Low Bar)
4
4 reps
60%
5
Chest Press (Machine)
2
4-10 reps
RPE 7-10
6
Single Arm Iso Row
2
4-10 reps
RPE 7-10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 7-10
8
Bicep Curl (EZ Bar)
2
4-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 6
2
Bench Press (Paused)
4
4 reps
65%
3
Squat (Low Bar)
1
3 reps
RPE 6
4
Squat (Low Bar)
4
4 reps
60%
5
Chest Press (Machine)
2
4-10 reps
RPE 7-10
6
Single Arm Iso Row
2
4-10 reps
RPE 7-10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 7-10
8
Bicep Curl (EZ Bar)
2
4-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 7
2
Bench Press (Paused)
4
4 reps
70%
3
Squat (Low Bar)
1
3 reps
RPE 7
4
Squat (Low Bar)
4
4 reps
65%
5
Chest Press (Machine)
2
4-10 reps
RPE 7-10
6
Single Arm Iso Row
2
4-10 reps
RPE 7-10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 7-10
8
Bicep Curl (EZ Bar)
2
4-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 8
2
Bench Press (Paused)
4
4 reps
75%
3
Squat (Low Bar)
1
3 reps
RPE 8
4
Squat (Low Bar)
4
4 reps
70%
5
Chest Press (Machine)
2
4-10 reps
RPE 7-10
6
Single Arm Iso Row
2
4-10 reps
RPE 7-10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 7-10
8
Bicep Curl (EZ Bar)
2
4-10 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Larsen Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
3 reps
RPE 6
4
Deadlift (Barbell)
4
4 reps
60%
5
Belt Squat
2
4-10 reps
RPE 7-10
6
Lat Pulldown
2
4-10 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
2
4-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Larsen Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
3 reps
RPE 6
4
Deadlift (Barbell)
4
4 reps
60%
5
Belt Squat
2
4-10 reps
RPE 7-10
6
Lat Pulldown
2
4-10 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
2
4-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Larsen Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
3 reps
RPE 7
4
Deadlift (Barbell)
4
4 reps
65%
5
Belt Squat
2
4-10 reps
RPE 7-10
6
Lat Pulldown
2
4-10 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
2
4-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Larsen Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
3 reps
RPE 8
4
Deadlift (Barbell)
4
4 reps
70%
5
Belt Squat
2
4-10 reps
RPE 7-10
6
Lat Pulldown
2
4-10 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
2
4-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Long Pause Bench Press
3
5 reps
-
3
Squat (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Squat (Paused)
3
5 reps
-
5
Incline Bench Press (Smith Machine)
2
4-10 reps
RPE 7-10
6
Single Arm Iso Row
2
4-10 reps
RPE 7-10
7
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 7-10
8
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Long Pause Bench Press
3
5 reps
-
3
Squat (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Squat (Paused)
3
5 reps
-
5
Incline Bench Press (Smith Machine)
2
4-10 reps
RPE 7-10
6
Single Arm Iso Row
2
4-10 reps
RPE 7-10
7
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 7-10
8
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Long Pause Bench Press
3
5 reps
-
3
Squat (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Squat (Paused)
3
5 reps
-
5
Incline Bench Press (Smith Machine)
2
4-10 reps
RPE 7-10
6
Single Arm Iso Row
2
4-10 reps
RPE 7-10
7
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 7-10
8
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Long Pause Bench Press
3
5 reps
-
3
Squat (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Squat (Paused)
3
5 reps
-
5
Incline Bench Press (Smith Machine)
2
4-10 reps
RPE 7-10
6
Single Arm Iso Row
2
4-10 reps
RPE 7-10
7
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 7-10
8
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Tempo Bench Press
3
5 reps
-
3
Deadlift (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Deadlift (Paused)
3
5 reps
-
5
Split Squat (Smith Machine)
2
4-10 reps
RPE 7-10
6
Wide Grip Lat Pulldown
2
4-10 reps
RPE 7-10
7
Front Raise
2
4-20 reps
RPE 7-10
8
Rear Delt Fly (Dumbbell)
2
4-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Tempo Bench Press
3
5 reps
-
3
Deadlift (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Deadlift (Paused)
3
5 reps
-
5
Split Squat (Smith Machine)
2
4-10 reps
RPE 7-10
6
Wide Grip Lat Pulldown
2
4-10 reps
RPE 7-10
7
Front Raise
2
4-20 reps
RPE 7-10
8
Rear Delt Fly (Dumbbell)
2
4-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Tempo Bench Press
3
5 reps
-
3
Deadlift (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Deadlift (Paused)
3
5 reps
-
5
Split Squat (Smith Machine)
2
4-10 reps
RPE 7-10
6
Wide Grip Lat Pulldown
2
4-10 reps
RPE 7-10
7
Front Raise
2
4-20 reps
RPE 7-10
8
Rear Delt Fly (Dumbbell)
2
4-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
4 reps
4 reps
RPE 6
RPE 7
2
Tempo Bench Press
3
5 reps
-
3
Deadlift (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Deadlift (Paused)
3
5 reps
-
5
Split Squat (Smith Machine)
2
4-10 reps
RPE 7-10
6
Wide Grip Lat Pulldown
2
4-10 reps
RPE 7-10
7
Front Raise
2
4-20 reps
RPE 7-10
8
Rear Delt Fly (Dumbbell)
2
4-20 reps
RPE 7-10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
1 Set
3 Reps
@6
2
Bench Press (Paused)
4 Sets
4 Reps
65%
3
Squat (Low Bar)
1 Set
3 Reps
@6
4
Squat (Low Bar)
4 Sets
4 Reps
60%
5
Chest Press (Machine)
2 Sets
4-10 Reps
@7-10
6
Single Arm Iso Row
2 Sets
4-10 Reps
@7-10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@7-10
8
Bicep Curl (EZ Bar)
2 Sets
4-10 Reps
@7-10
Day 2
1
Larsen Press (Barbell)
1 Set
1 Set
4 Reps
4 Reps
@6
@7
2
Larsen Press (Barbell)
3 Sets
5 Reps
-
3
Deadlift (Barbell)
1 Set
3 Reps
@6
4
Deadlift (Barbell)
4 Sets
4 Reps
60%
5
Belt Squat
2 Sets
4-10 Reps
@7-10
6
Lat Pulldown
2 Sets
4-10 Reps
@7-10
7
Lateral Raise (Dumbbell)
2 Sets
4-20 Reps
@7-10
Day 4
1
Tempo Bench Press
1 Set
1 Set
4 Reps
4 Reps
@6
@7
2
Tempo Bench Press
3 Sets
5 Reps
-
3
Deadlift (Paused)
1 Set
1 Set
4 Reps
4 Reps
@6
@7
4
Deadlift (Paused)
3 Sets
5 Reps
-
5
Split Squat (Smith Machine)
2 Sets
4-10 Reps
@7-10
6
Wide Grip Lat Pulldown
2 Sets
4-10 Reps
@7-10
7
Front Raise
2 Sets
4-20 Reps
@7-10
8
Rear Delt Fly (Dumbbell)
2 Sets
4-20 Reps
@7-10
Day 3
1
Long Pause Bench Press
1 Set
1 Set
4 Reps
4 Reps
@6
@7
2
Long Pause Bench Press
3 Sets
5 Reps
-
3
Squat (Paused)
1 Set
1 Set
4 Reps
4 Reps
@6
@7
4
Squat (Paused)
3 Sets
5 Reps
-
5
Incline Bench Press (Smith Machine)
2 Sets
4-10 Reps
@7-10
6
Single Arm Iso Row
2 Sets
4-10 Reps
@7-10
7
Incline Tricep Extension (Dumbbell)
2 Sets
4-10 Reps
@7-10
8
Bicep Curl (Dumbbell)
2 Sets
4-10 Reps
@7-10