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BoostcampPNG

offseason phase 4 training

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Program Description

heavy doubles/singles at 80–90%.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    160 minutes
  • Created
    Dec 02, 2025 11:42
  • Last Edited
    Dec 11, 2025 12:48

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
Glutes
14.3%
Upper Back
13.9%
Hamstrings
12.9%
Quadriceps
11.9%
Olympic
5.9%
Lower Back
5.9%
Lats
5.9%
Triceps
5.5%
Front Delts
5.3%
Biceps
4.9%
Middle Delts
3.5%
Chest
2.7%
Rear Delts
2.3%
Adductors
2.1%
Abs
1.6%
Forearms
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72%
2
Snatch Deadlift
2
2
5 reps
5 reps
70%
75%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
74%
2
Snatch Deadlift
2
2
5 reps
5 reps
70%
75%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
78%
2
Snatch Deadlift
3
2
4 reps
4 reps
75%
80%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
2
Snatch Deadlift
3
2
4 reps
4 reps
78%
82%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
82%
2
Snatch Deadlift
3
2
4 reps
4 reps
80%
85%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
84%
2
Snatch Deadlift
2
3
3 reps
3 reps
82%
87%
3
Back Extension
4
13 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
5
Dip (Bodyweight)
3
8-12 reps
RPE 6
6
Dumbbell Row
4
8-12 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
70%
2
Snatch Deadlift
2
2
3 reps
3 reps
65%
70%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
72%
2
Snatch Deadlift
2
2
3 reps
3 reps
65%
70%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
75%
2
Snatch Deadlift
4
3 reps
70%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
78%
2
Snatch Deadlift
3
2
3 reps
3 reps
70%
75%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
80%
2
Snatch Deadlift
2
3
3 reps
3 reps
72%
77%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
2 reps
85%
2
Snatch Deadlift
5
3 reps
75%
3
Back Extension
4
12-15 reps
RPE 6
4
Hamstring Curl
4
10-12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
8
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
60%
65%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
62%
67%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
60%
65%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
60%
65%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
60%
65%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
65%
70%
2
Snatch Deadlift
3
3
2 reps
2 reps
60%
65%
3
Back Extension
3
15-20 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6-8 reps
RPE 8
8
Seated Row (Machine)
3
10-12 reps
RPE 6
9A
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
72%
2
Snatch Deadlift
2 Sets
2 Sets
5 Reps
5 Reps
70%
75%
3
Back Extension
4 Sets
13 Reps
@6
4
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@6
5
Dip (Bodyweight)
3 Sets
8-12 Reps
@6
6
Dumbbell Row
4 Sets
8-12 Reps
@6
7
Face Pull
3 Sets
15-20 Reps
@6
Day 2
1
Front Squat (Barbell)
4 Sets
5 Reps
70%
2
Snatch Deadlift
2 Sets
2 Sets
3 Reps
3 Reps
65%
70%
3
Back Extension
4 Sets
12-15 Reps
@6
4
Hamstring Curl
4 Sets
10-12 Reps
@6
5
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@6
6
Lat Pulldown
4 Sets
12 Reps
@6
7
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@6
8
Bicep Curl (Cable)
2 Sets
12-15 Reps
@6
Day 3
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
65%
70%
2
Snatch Deadlift
3 Sets
3 Sets
2 Reps
2 Reps
60%
65%
3
Back Extension
3 Sets
15-20 Reps
@6
4
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@6
7
Barbell Row
4 Sets
6-8 Reps
@8
8
Seated Row (Machine)
3 Sets
10-12 Reps
@6
9A
Overhead Tricep Extension (Dumbbell)
2 Sets
15 Reps
@6
9B
Hammer Curl (Dumbbell)
2 Sets
15 Reps
@6