logo
BoostcampPNG

Endurance Power Cycle (EPC) Program

by Aiden JM Kim
2 athletes joined
5.0
(1 rating)

Program Description

The purpose of this workout program is to build a balanced combination of strength, muscular endurance, and cardiovascular fitness through a structured approach that alternates high-intensity resistance training with focused cardio sessions. By incorporating strategic recovery periods and a deload week, the program aims to maximize physical performance, promote muscle growth, and prevent injury through sustainable progress. This approach is ideal for those seeking comprehensive fitness improvement, emphasizing power development, stamina, and smart recovery for long-term health and strength gains. Rest between exercises is set at 1 minute 30 seconds to 2 minutes. For the main exercises (A), if the final set exceeds 22 repetitions, a weight increase will be implemented to apply progressive overload. The final 5th week is a deload period, focusing on muscular and nervous system recovery, allowing the body to fully recuperate and prepare for the next training cycle.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 27, 2024 01:10
  • Last Edited
    Nov 23, 2024 04:07
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
20 reps
50%
1B
Jump Squat
5
AMRAP
-
2A
Bench Press (Barbell)
5
20 reps
50%
2B
Push Up
5
AMRAP
-
3A
Deadlift (Barbell)
5
20 reps
50%
3B
Pull-Up (Bodyweight)
5
AMRAP
-
4A
Overhead Press (Barbell)
5
20 reps
50%
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 6
5A
Bicep Curl (Barbell)
5
20 reps
50%
5B
Hammer Curl
5
10 reps
RPE 6
6
Hanging Leg Raise
5
AMRAP
-
7
VO2 Max Intervals
5
5
2 mins
3 mins
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
20 reps
50%
1B
Jump Squat
5
AMRAP
-
2A
Bench Press (Barbell)
5
20 reps
50%
2B
Push Up
5
AMRAP
-
3A
Deadlift (Barbell)
5
20 reps
50%
3B
Pull-Up (Bodyweight)
5
AMRAP
-
4A
Overhead Press (Barbell)
5
20 reps
50%
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 6
5A
Bicep Curl (Barbell)
5
20 reps
50%
5B
Hammer Curl
5
10 reps
RPE 6
6
Hanging Leg Raise
5
AMRAP
-
7
VO2 Max Intervals
5
5
2 mins
3 mins
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
20 reps
50%
1B
Jump Squat
5
AMRAP
-
2A
Bench Press (Barbell)
5
20 reps
50%
2B
Push Up
5
AMRAP
-
3A
Deadlift (Barbell)
5
20 reps
50%
3B
Pull-Up (Bodyweight)
5
AMRAP
-
4A
Overhead Press (Barbell)
5
20 reps
50%
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 6
5A
Bicep Curl (Barbell)
5
20 reps
50%
5B
Hammer Curl
5
10 reps
RPE 6
6
Hanging Leg Raise
5
AMRAP
-
7
VO2 Max Intervals
5
5
2 mins
3 mins
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
20 reps
50%
1B
Jump Squat
5
AMRAP
-
2A
Bench Press (Barbell)
5
20 reps
50%
2B
Push Up
5
AMRAP
-
3A
Deadlift (Barbell)
5
20 reps
50%
3B
Pull-Up (Bodyweight)
5
AMRAP
-
4A
Overhead Press (Barbell)
5
20 reps
50%
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 6
5A
Bicep Curl (Barbell)
5
20 reps
50%
5B
Hammer Curl
5
10 reps
RPE 6
6
Hanging Leg Raise
5
AMRAP
-
7
VO2 Max Intervals
5
5
2 mins
3 mins
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
30%
2
Bench Press (Barbell)
3
20 reps
30%
3
Deadlift (Barbell)
3
20 reps
30%
4
Overhead Press (Barbell)
3
20 reps
30%
5
Bicep Curl (Barbell)
3
20 reps
30%
6
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
70%
1B
Jump Squat
5
AMRAP
-
2A
Bench Press (Barbell)
5
5 reps
70%
2B
Push Up
5
AMRAP
-
3A
Deadlift (Barbell)
5
5 reps
70%
3B
Pull-Up (Bodyweight)
5
AMRAP
-
4A
Overhead Press (Barbell)
5
5 reps
70%
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 6
5A
Bicep Curl (Barbell)
5
5 reps
70%
5B
Hammer Curl
5
10 reps
RPE 6
6
Hanging Leg Raise
5
AMRAP
-
7
VO2 Max Intervals
5
5
2 reps
3 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
70%
1B
Jump Squat
5
AMRAP
-
2A
Bench Press (Barbell)
5
5 reps
70%
2B
Push Up
5
AMRAP
-
3A
Deadlift (Barbell)
5
5 reps
70%
3B
Pull-Up (Bodyweight)
5
AMRAP
-
4A
Overhead Press (Barbell)
5
5 reps
70%
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 6
5A
Bicep Curl (Barbell)
5
5 reps
70%
5B
Hammer Curl
5
10 reps
RPE 6
6
Hanging Leg Raise
5
AMRAP
-
7
VO2 Max Intervals
5
5
2 reps
3 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
70%
1B
Jump Squat
5
AMRAP
-
2A
Bench Press (Barbell)
5
5 reps
70%
2B
Push Up
5
AMRAP
-
3A
Deadlift (Barbell)
5
5 reps
70%
3B
Pull-Up (Bodyweight)
5
AMRAP
-
4A
Overhead Press (Barbell)
5
5 reps
70%
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 6
5A
Bicep Curl (Barbell)
5
5 reps
70%
5B
Hammer Curl
5
10 reps
RPE 6
6
Hanging Leg Raise
5
AMRAP
-
7
VO2 Max Intervals
5
5
2 reps
3 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
70%
1B
Jump Squat
5
AMRAP
-
2A
Bench Press (Barbell)
5
5 reps
70%
2B
Push Up
5
AMRAP
-
3A
Deadlift (Barbell)
5
5 reps
70%
3B
Pull-Up (Bodyweight)
5
AMRAP
-
4A
Overhead Press (Barbell)
5
5 reps
70%
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 6
5A
Bicep Curl (Barbell)
5
5 reps
70%
5B
Hammer Curl
5
10 reps
RPE 6
6
Hanging Leg Raise
5
AMRAP
-
7
VO2 Max Intervals
5
5
2 reps
3 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
30%
2
Bench Press (Barbell)
3
20 reps
30%
3
Deadlift (Barbell)
3
20 reps
30%
4
Overhead Press (Barbell)
3
20 reps
30%
5
Bicep Curl (Barbell)
3
20 reps
30%
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
20-30 reps
RPE 6
2
Bench Press (Dumbbell)
3
20-30 reps
RPE 6
3
Lat Pulldown
3
20-30 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
20-30 reps
RPE 6
5
Bicep Curl (Cable)
3
20-30 reps
RPE 6
6
Cable Crunch
3
20-30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
20-30 reps
RPE 6
2
Bench Press (Dumbbell)
3
20-30 reps
RPE 6
3
Lat Pulldown
3
20-30 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
20-30 reps
RPE 6
5
Bicep Curl (Cable)
3
20-30 reps
RPE 6
6
Cable Crunch
3
20-30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
20-30 reps
RPE 6
2
Bench Press (Dumbbell)
3
20-30 reps
RPE 6
3
Lat Pulldown
3
20-30 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
20-30 reps
RPE 6
5
Bicep Curl (Cable)
3
20-30 reps
RPE 6
6
Cable Crunch
3
20-30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
20-30 reps
RPE 6
2
Bench Press (Dumbbell)
3
20-30 reps
RPE 6
3
Lat Pulldown
3
20-30 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
20-30 reps
RPE 6
5
Bicep Curl (Cable)
3
20-30 reps
RPE 6
6
Cable Crunch
3
20-30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
30%
2
Bench Press (Barbell)
3
20 reps
30%
3
Deadlift (Barbell)
3
20 reps
30%
4
Overhead Press (Barbell)
3
20 reps
30%
5
Bicep Curl (Barbell)
3
20 reps
30%
6
Hanging Leg Raise
5
AMRAP
-
Week 1
1 / 5 Weeks
Day 3
1
Squat (Dumbbell)
3 Sets
20-30 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
20-30 Reps
@6
3
Lat Pulldown
3 Sets
20-30 Reps
@6
4
Seated Shoulder Press (Dumbbell)
3 Sets
20-30 Reps
@6
5
Bicep Curl (Cable)
3 Sets
20-30 Reps
@6
6
Cable Crunch
3 Sets
20-30 Reps
@6
Day 1
1A
Squat (Barbell)
5 Sets
20 Reps
50%
1B
Jump Squat
5 Sets
AMRAP
-
2A
Bench Press (Barbell)
5 Sets
20 Reps
50%
2B
Push Up
5 Sets
AMRAP
-
3A
Deadlift (Barbell)
5 Sets
20 Reps
50%
3B
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
4A
Overhead Press (Barbell)
5 Sets
20 Reps
50%
4B
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@6
5A
Bicep Curl (Barbell)
5 Sets
20 Reps
50%
5B
Hammer Curl
5 Sets
10 Reps
@6
6
Hanging Leg Raise
5 Sets
AMRAP
-
7
VO2 Max Intervals
5 Sets
5 Sets
2 mins
3 mins
@6
@9
Day 2
1A
Squat (Barbell)
5 Sets
5 Reps
70%
1B
Jump Squat
5 Sets
AMRAP
-
2A
Bench Press (Barbell)
5 Sets
5 Reps
70%
2B
Push Up
5 Sets
AMRAP
-
3A
Deadlift (Barbell)
5 Sets
5 Reps
70%
3B
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
4A
Overhead Press (Barbell)
5 Sets
5 Reps
70%
4B
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@6
5A
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
5B
Hammer Curl
5 Sets
10 Reps
@6
6
Hanging Leg Raise
5 Sets
AMRAP
-
7
VO2 Max Intervals
5 Sets
5 Sets
2 Reps
3 Reps
@6
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Aiden JM KimMan
2 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Good