Program Description
Hypertrophy focused routine utilizing daily undulating periodization. The program is broken down into 3 days of squat, deadlift, bench with a 4th accessory day. Include de-load week after week 4 and then repeat.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedApr 19, 2024 12:45
- Last EditedDec 07, 2024 08:39
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Belt Squat
5
5 reps
80%
3
Sumo Deadlift (Barbell)
4
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Belt Squat
5
5 reps
80%
3
Sumo Deadlift (Barbell)
4
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Belt Squat
5
5 reps
80%
3
Sumo Deadlift (Barbell)
4
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Belt Squat
5
5 reps
80%
3
Sumo Deadlift (Barbell)
4
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
6
3 reps
70%
2
Sumo Deadlift (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
4
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
6
3 reps
70%
2
Sumo Deadlift (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
4
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
6
3 reps
70%
2
Sumo Deadlift (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
4
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
6
3 reps
70%
2
Sumo Deadlift (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
3 reps
70%
2
Bench Press (Barbell)
5
5 reps
80%
3
Belt Squat
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
3 reps
70%
2
Bench Press (Barbell)
5
5 reps
80%
3
Belt Squat
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
3 reps
70%
2
Bench Press (Barbell)
5
5 reps
80%
3
Belt Squat
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
3 reps
70%
2
Bench Press (Barbell)
5
5 reps
80%
3
Belt Squat
4
6 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Belt Squat6 Sets
3 Reps
70%
2
Sumo Deadlift (Barbell)5 Sets
5 Reps
80%
3
Bench Press (Barbell)4 Sets
6 Reps
75%
Day 3
1
Sumo Deadlift (Barbell)6 Sets
3 Reps
70%
2
Bench Press (Barbell)5 Sets
5 Reps
80%
3
Belt Squat4 Sets
6 Reps
75%
Day 1
1
Bench Press (Barbell)6 Sets
3 Reps
70%
2
Belt Squat5 Sets
5 Reps
80%
3
Sumo Deadlift (Barbell)4 Sets
6 Reps
75%
Day 4
1
Barbell Row4 Sets
8 Reps
@8
2
Single Arm High Row (Cable)3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9
6
Reverse Wrist Curl (Barbell)3 Sets
AMRAP
@10