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Romeo’s Fatigue

by George S.
2 athletes joined
5.0
(1 rating)

Program Description

Strength primarily as a byproduct of increases in contractile tissue (AKA gains) rather than through neuromuscular adaptations. This will get you jacked if you stick to it for long enough and will leave no stone unturned when it comes to major muscle group development or hammering smaller, often neglected parts of your physique to the point where they have no choice but to grow (no not forearms lmao)

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 05, 2024 04:57
  • Last Edited
    Jun 18, 2025 11:58

Summary

Unlock your strength potential with Romeo’s Fatigue, a focused 4-week program designed for dedicated lifters. Committing just three days a week, you'll engage in a mix of compound and isolation exercises, including Incline Bench Press and Pull-Ups, to build muscle and enhance endurance. Each workout is tailored to push your limits, utilizing both dumbbells and barbells to target key muscle groups effectively. Get ready to embrace the challenge and transform your physique in just one month!
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4.8 Stars with 10, 000+ Ratings
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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
Incline Bench Press (Dumbbell)
2
4-7 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
4-7 reps
RPE 8-9
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
1
10-20 reps
RPE 8-9
6
Upright Row (Barbell)
1
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
1
8-15 reps
RPE 8-9
8
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-7 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
4-7 reps
RPE 8-9
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
1
10-20 reps
RPE 8-9
6
Upright Row (Barbell)
1
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
1
8-15 reps
RPE 8-9
8
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-7 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
4-7 reps
RPE 8-9
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
1
10-20 reps
RPE 8-9
6
Upright Row (Barbell)
1
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
1
8-15 reps
RPE 8-9
8
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-7 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
4-7 reps
RPE 8-9
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
1
10-20 reps
RPE 8-9
6
Upright Row (Barbell)
1
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
1
8-15 reps
RPE 8-9
8
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-7 reps
RPE 8-9
2
Bent Over Row (Barbell)
1
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
8-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
5
Pec Fly (Dumbbell)
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-7 reps
RPE 8-9
2
Bent Over Row (Barbell)
1
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
8-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
5
Pec Fly (Dumbbell)
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-7 reps
RPE 8-9
2
Bent Over Row (Barbell)
1
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
8-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
5
Pec Fly (Dumbbell)
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-7 reps
RPE 8-9
2
Bent Over Row (Barbell)
1
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
8-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
5
Pec Fly (Dumbbell)
2
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-7 reps
RPE 8-9
2
Deadlift (Deficit)
2
4-7 reps
RPE 8-9
3
Sissy Squat
1
8-15 reps
RPE 8-9
4
Sissy Squat
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-7 reps
RPE 8-9
2
Deadlift (Deficit)
2
4-7 reps
RPE 8-9
3
Sissy Squat
1
8-15 reps
RPE 8-9
4
Sissy Squat
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-7 reps
RPE 8-9
2
Deadlift (Deficit)
2
4-7 reps
RPE 8-9
3
Sissy Squat
1
8-15 reps
RPE 8-9
4
Sissy Squat
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-7 reps
RPE 8-9
2
Deadlift (Deficit)
2
4-7 reps
RPE 8-9
3
Sissy Squat
1
8-15 reps
RPE 8-9
4
Sissy Squat
1
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-7 Reps
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-7 Reps
@8-9
4
Pull-Up (Weighted)
1 Set
AMRAP
@10
5
Upright Row (Barbell)
1 Set
10-20 Reps
@8-9
6
Upright Row (Barbell)
1 Set
AMRAP
@10
7
Bicep Curl (Dumbbell)
1 Set
8-15 Reps
@8-9
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 2
1
Bent Over Row (Barbell)
2 Sets
4-7 Reps
@8-9
2
Bent Over Row (Barbell)
1 Set
AMRAP
@10
3
Tricep Pushdown (Cable)
1 Set
8-15 Reps
@8-9
4
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
5
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-7 Reps
@8-9
2
Deadlift (Deficit)
2 Sets
4-7 Reps
@8-9
3
Sissy Squat
1 Set
8-15 Reps
@8-9
4
Sissy Squat
1 Set
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
George S.Age 34, Man
a year ago
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I am the guy who wrote it lmao made sick gains however if u bump ur SBD up or other specific movements this is not it