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Atolifts full volume

by Murat A.
5.0
(1 rating)

Program Description

Git gud

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 02, 2024 06:40
  • Last Edited
    Oct 30, 2024 08:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
60%
2
Bench Press (Barbell)
3
7 reps
60%
3
Deadlift (Barbell)
3
7 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
60%
2
Bench Press (Barbell)
3
9 reps
60%
3
Deadlift (Barbell)
3
9 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
6 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
7 reps
70%
3
Deadlift (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
4 reps
80%
3
Deadlift (Barbell)
3
3 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Deadlift (Barbell)
3
4 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
60%
2
Bench Press (Barbell)
3
7 reps
60%
3
Deadlift (Barbell)
3
7 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
60%
2
Bench Press (Barbell)
3
9 reps
60%
3
Deadlift (Barbell)
3
9 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
7
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
6 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
7 reps
70%
3
Deadlift (Barbell)
3
5 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
4 reps
80%
3
Deadlift (Barbell)
3
3 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Deadlift (Barbell)
3
4 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
6
Pull-Up (Bodyweight)
3
3-6 reps
RPE 6
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
3 Sets
7 Reps
60%
2
Bench Press (Barbell)
3 Sets
7 Reps
60%
3
Deadlift (Barbell)
3 Sets
7 Reps
60%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Lu Raise
3 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
7
Tricep Extension (Barbell)
3 Sets
8 Reps
@6
Day 4
1
Squat (Barbell)
3 Sets
7 Reps
60%
2
Bench Press (Barbell)
3 Sets
7 Reps
60%
3
Deadlift (Barbell)
3 Sets
7 Reps
60%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Lu Raise
3 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
7
Tricep Extension (Barbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Deadlift (Barbell)
3 Sets
3 Reps
70%
Day 5
1
Squat (Barbell)
3 Sets
3 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Deadlift (Barbell)
3 Sets
3 Reps
70%
Day 3
1
Squat (Barbell)
3 Sets
2 Reps
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Barbell)
3 Sets
2 Reps
80%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Barbell Row
3 Sets
8 Reps
@6
6
Pull-Up (Bodyweight)
3 Sets
3-6 Reps
@6
Day 6
1
Squat (Barbell)
3 Sets
2 Reps
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Barbell)
3 Sets
2 Reps
80%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Barbell Row
3 Sets
8 Reps
@6
6
Pull-Up (Bodyweight)
3 Sets
3-6 Reps
@6