Program Description
IMPORTANT MUST READ BEFORE YOU START!!!!!!!! Training split: Monday Tuesday (rest) Thursday (rest) Saturday (rest) RPE chart: 6: you could do 4 more 7: you could do 3 more 8: you could do 2 more 9: you could do 1 more HOW TO BE SUCCESSFUL ON THIS PROGRAM: 1. Research what “RPE” is if you’re new to the concept 2. When inputting your maxes input 15 pounds less 3. Don’t be lazy with your reps, place intention into each rep 4. Don’t go over the set “RPE” assigned for the day Especially on week 1. But don’t be afraid to push your RPE’s later into the program. 5. Enjoy the process and be patient.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedJan 22, 2025 08:07
- Last EditedFeb 06, 2025 04:00
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
74%
2
Squat (Barbell)
4
5 reps
66%
3
Bench Press (Barbell)
1
7 reps
71%
4
Bench Press (Barbell)
3
7 reps
67%
5
Leg Press
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
76%
2
Squat (Barbell)
4
5 reps
68%
3
Bench Press (Barbell)
1
7 reps
71%
4
Bench Press (Barbell)
3
7 reps
67%
5
Leg Press
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
78%
2
Squat (Barbell)
4
5 reps
70%
3
Bench Press (Barbell)
1
7 reps
73%
4
Bench Press (Barbell)
3
7 reps
67%
5
Leg Press
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
81%
2
Squat (Barbell)
4
5 reps
73%
3
Bench Press (Barbell)
1
7 reps
73%
4
Bench Press (Barbell)
3
7 reps
67%
5
Leg Press
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
72%
2
Squat (Barbell)
3
4 reps
64%
3
Bench Press (Barbell)
1
6 reps
68%
4
Bench Press (Barbell)
3
6 reps
62%
5
Leg Press
3
8-12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
76%
2
Squat (Barbell)
4
5 reps
70%
3
Bench Press (Barbell)
1
7 reps
71%
4
Bench Press (Barbell)
3
7 reps
65%
5
Leg Press
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
78%
2
Squat (Barbell)
4
5 reps
72%
3
Bench Press (Barbell)
1
7 reps
72%
4
Bench Press (Barbell)
3
7 reps
65%
5
Leg Press
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
81%
2
Squat (Barbell)
4
5 reps
75%
3
Bench Press (Barbell)
1
7 reps
72%
4
Bench Press (Barbell)
3
7 reps
65%
5
Leg Press
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
83%
2
Squat (Barbell)
4
5 reps
77%
3
Bench Press (Barbell)
1
7 reps
72%
4
Bench Press (Barbell)
3
7 reps
65%
5
Leg Press
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
73%
2
Squat (Barbell)
3
4 reps
67%
3
Bench Press (Barbell)
1
6 reps
67%
4
Bench Press (Barbell)
3
6 reps
60%
5
Leg Press
3
8-12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
74%
2
Deadlift (Barbell)
1
3 reps
76%
3
Deadlift (Barbell)
1
3 reps
78%
4
Bench Press (Barbell)
1
5 reps
74%
5
Bench Press (Barbell)
4
5 reps
69%
6
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
74%
2
Deadlift (Barbell)
1
3 reps
76%
3
Deadlift (Barbell)
1
3 reps
78%
4
Bench Press (Barbell)
1
5 reps
75%
5
Bench Press (Barbell)
4
5 reps
70%
6
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
74%
2
Deadlift (Barbell)
1
3 reps
76%
3
Deadlift (Barbell)
1
3 reps
78%
4
Bench Press (Barbell)
1
5 reps
76%
5
Bench Press (Barbell)
4
5 reps
71%
6
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
74%
2
Deadlift (Barbell)
1
3 reps
76%
3
Deadlift (Barbell)
1
3 reps
78%
4
Bench Press (Barbell)
1
5 reps
77%
5
Bench Press (Barbell)
4
5 reps
72%
6
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
66%
2
Deadlift (Barbell)
1
2 reps
68%
3
Bench Press (Barbell)
1
4 reps
72%
4
Bench Press (Barbell)
4
4 reps
67%
5
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
74%
2
Deadlift (Barbell)
1
3 reps
76%
3
Deadlift (Barbell)
1
3 reps
78%
4
Bench Press (Barbell)
1
5 reps
74%
5
Bench Press (Barbell)
4
5 reps
68%
6
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
74%
2
Deadlift (Barbell)
1
3 reps
76%
3
Deadlift (Barbell)
1
3 reps
78%
4
Bench Press (Barbell)
1
5 reps
75%
5
Bench Press (Barbell)
4
5 reps
69%
6
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
74%
2
Deadlift (Barbell)
1
3 reps
76%
3
Deadlift (Barbell)
1
3 reps
78%
4
Bench Press (Barbell)
1
5 reps
76%
5
Bench Press (Barbell)
4
5 reps
70%
6
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
74%
2
Deadlift (Barbell)
1
3 reps
76%
3
Deadlift (Barbell)
1
3 reps
78%
4
Bench Press (Barbell)
1
5 reps
77%
5
Bench Press (Barbell)
4
5 reps
71%
6
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
66%
2
Deadlift (Barbell)
1
2 reps
68%
3
Bench Press (Barbell)
1
4 reps
72%
4
Bench Press (Barbell)
4
4 reps
66%
5
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
78%
2
Deadlift (Barbell)
4
3 reps
70%
3
Squat (Barbell)
1
3 reps
74%
4
Squat (Barbell)
3
3 reps
70%
5
Hamstring Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
81%
2
Deadlift (Barbell)
4
3 reps
73%
3
Squat (Barbell)
1
3 reps
75%
4
Squat (Barbell)
3
3 reps
71%
5
Hamstring Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
83%
2
Deadlift (Barbell)
4
3 reps
75%
3
Squat (Barbell)
1
3 reps
76%
4
Squat (Barbell)
3
3 reps
72%
5
Hamstring Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
86%
2
Deadlift (Barbell)
4
3 reps
78%
3
Squat (Barbell)
1
3 reps
77%
4
Squat (Barbell)
3
3 reps
73%
5
Hamstring Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
76%
2
Deadlift (Barbell)
3
2 reps
68%
3
Squat (Barbell)
1
2 reps
68%
4
Squat (Barbell)
3
2 reps
64%
5
Hamstring Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 6
6
Leg Press
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
81%
2
Deadlift (Barbell)
4
3 reps
75%
3
Squat (Barbell)
1
3 reps
76%
4
Squat (Barbell)
3
3 reps
70%
5
Hamstring Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
83%
2
Deadlift (Barbell)
4
3 reps
77%
3
Squat (Barbell)
1
3 reps
77%
4
Squat (Barbell)
3
3 reps
71%
5
Hamstring Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
86%
2
Deadlift (Barbell)
4
3 reps
80%
3
Squat (Barbell)
1
3 reps
78%
4
Squat (Barbell)
3
3 reps
72%
5
Hamstring Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
89%
2
Deadlift (Barbell)
4
3 reps
83%
3
Squat (Barbell)
1
3 reps
79%
4
Squat (Barbell)
3
3 reps
73%
5
Hamstring Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
79%
2
Deadlift (Barbell)
4
2 reps
73%
3
Squat (Barbell)
1
2 reps
70%
4
Squat (Barbell)
3
2 reps
64%
5
Hamstring Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 6
6
Leg Press
3
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
78%
2
Bench Press (Barbell)
4
3 reps
73%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
81%
2
Bench Press (Barbell)
4
3 reps
76%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
83%
2
Bench Press (Barbell)
4
3 reps
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
86%
2
Bench Press (Barbell)
4
3 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
81%
2
Bench Press (Barbell)
4
2 reps
76%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
81%
2
Bench Press (Barbell)
4
3 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
83%
2
Bench Press (Barbell)
4
3 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
86%
2
Bench Press (Barbell)
4
3 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
89%
2
Bench Press (Barbell)
4
3 reps
83%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
84%
2
Bench Press (Barbell)
4
2 reps
78%
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)1 Set
5 Reps
74%
2
Squat (Barbell)4 Sets
5 Reps
66%
3
Bench Press (Barbell)1 Set
7 Reps
71%
4
Bench Press (Barbell)3 Sets
7 Reps
67%
5
Leg Press3 Sets
8-12 Reps
@8
6
Tricep Rope Push Down (Cable)4 Sets
8 Reps
@8
Day 4
1
Bench Press (Barbell)1 Set
3 Reps
78%
2
Bench Press (Barbell)4 Sets
3 Reps
73%
Day 2
1
Deadlift (Barbell)1 Set
3 Reps
74%
2
Deadlift (Barbell)1 Set
3 Reps
76%
3
Deadlift (Barbell)1 Set
3 Reps
78%
4
Bench Press (Barbell)1 Set
5 Reps
74%
5
Bench Press (Barbell)4 Sets
5 Reps
69%
6
Incline Bench Press (Dumbbell)1 Set
3 Sets
10 Reps
10 Reps
@10
@8
Day 3
1
Deadlift (Barbell)1 Set
3 Reps
78%
2
Deadlift (Barbell)4 Sets
3 Reps
70%
3
Squat (Barbell)1 Set
3 Reps
74%
4
Squat (Barbell)3 Sets
3 Reps
70%
5
Hamstring Curl1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
@8
6
Leg Press3 Sets
10-12 Reps
@8