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Matlock HIT full body for maintenance

by Mat

Program Description

Low volume high frequency full body for the purpose of maintaining muscle during a running focused training block

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 18, 2024 12:38
  • Last Edited
    Aug 18, 2024 12:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
6-15 Reps
@10
1B
Chest Fly (Machine)
1 Set
6-12 Reps
@10
2A
Pull-Up (Bodyweight)
1 Set
8-20 Reps
@10
2B
Seated Row (Cable)
1 Set
6-15 Reps
@10
3
Squat (Barbell)
1 Set
6-15 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
8-12 Reps
@10
6
Tricep Extension (Cable)
1 Set
6-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1A
Bench Press (Barbell)
1 Set
6-15 Reps
@10
1B
Chest Fly (Machine)
1 Set
6-12 Reps
@10
2A
Pull-Up (Bodyweight)
1 Set
8-20 Reps
@10
2B
Seated Row (Cable)
1 Set
6-15 Reps
@10
3
Squat (Barbell)
1 Set
6-15 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
8-12 Reps
@10
6
Tricep Extension (Cable)
1 Set
6-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1A
Bench Press (Barbell)
1 Set
6-15 Reps
@10
1B
Chest Fly (Machine)
1 Set
6-12 Reps
@10
2A
Pull-Up (Bodyweight)
1 Set
8-20 Reps
@10
2B
Seated Row (Cable)
1 Set
6-15 Reps
@10
3
Squat (Barbell)
1 Set
6-15 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
8-12 Reps
@10
6
Tricep Extension (Cable)
1 Set
6-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10