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Val - Tivar Full Body Assault

by Aaron A.
1 athletes joined

Program Description

Full body program designed for the new or novice lifters, or someone coming back into training like I am. Designed as a 3 month cyclical program. Weight will remain the same for the full cycle, but reps increase by one each week. Select a weight that you can do for 10 at RPE 8 (2 reps left in tank). This will allow the RPE stimulus to raise with additional reps each week. Week 4 is a deload week just to keep muscles moving but at half weight. At the beginning of each 4 week cycle increase weight for lower body movements by 10lbs and upper body movements by 5.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 11:35
  • Last Edited
    Aug 06, 2024 09:29
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Overhead Press (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Meadow Row
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
11 reps
RPE 9
2
Stiff Leg Deadlift
4
11 reps
RPE 9
3
Bench Press (Barbell)
4
11 reps
RPE 9
4
Overhead Press (Barbell)
4
11 reps
RPE 9
5
Bent Over Row (Barbell)
4
11 reps
RPE 9
6
Meadow Row
4
11 reps
RPE 9
7
Tricep Extension (Cable)
4
11 reps
RPE 9
8
Bicep Curl (Barbell)
4
11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9.5
2
Stiff Leg Deadlift
4
12 reps
RPE 9.5
3
Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Overhead Press (Barbell)
4
12 reps
RPE 9.5
5
Bent Over Row (Barbell)
4
12 reps
RPE 9.5
6
Meadow Row
4
12 reps
RPE 9.5
7
Tricep Extension (Cable)
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Stiff Leg Deadlift
4
10 reps
RPE 6
3
Bench Press (Barbell)
4
10 reps
RPE 6
4
Overhead Press (Barbell)
4
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Meadow Row
4
10 reps
RPE 6
7
Tricep Extension (Cable)
4
10 reps
RPE 6
8
Bicep Curl (Barbell)
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Overhead Press (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Meadow Row
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
11 reps
RPE 9
2
Stiff Leg Deadlift
4
11 reps
RPE 9
3
Bench Press (Barbell)
4
11 reps
RPE 9
4
Overhead Press (Barbell)
4
11 reps
RPE 9
5
Bent Over Row (Barbell)
4
11 reps
RPE 9
6
Meadow Row
4
11 reps
RPE 9
7
Tricep Extension (Cable)
4
11 reps
RPE 9
8
Bicep Curl (Barbell)
4
11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9.5
2
Stiff Leg Deadlift
4
12 reps
RPE 9.5
3
Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Overhead Press (Barbell)
4
12 reps
RPE 9.5
5
Bent Over Row (Barbell)
4
12 reps
RPE 9.5
6
Meadow Row
4
12 reps
RPE 9.5
7
Tricep Extension (Cable)
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Stiff Leg Deadlift
4
10 reps
RPE 6
3
Bench Press (Barbell)
4
10 reps
RPE 6
4
Overhead Press (Barbell)
4
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Meadow Row
4
10 reps
RPE 6
7
Tricep Extension (Cable)
4
10 reps
RPE 6
8
Bicep Curl (Barbell)
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Overhead Press (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Meadow Row
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
11 reps
RPE 9
2
Stiff Leg Deadlift
4
11 reps
RPE 9
3
Bench Press (Barbell)
4
11 reps
RPE 9
4
Overhead Press (Barbell)
4
11 reps
RPE 9
5
Bent Over Row (Barbell)
4
11 reps
RPE 9
6
Meadow Row
4
11 reps
RPE 9
7
Tricep Extension (Cable)
4
11 reps
RPE 9
8
Bicep Curl (Barbell)
4
11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9.5
2
Stiff Leg Deadlift
4
12 reps
RPE 9.5
3
Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Overhead Press (Barbell)
4
12 reps
RPE 9.5
5
Bent Over Row (Barbell)
4
12 reps
RPE 9.5
6
Meadow Row
4
12 reps
RPE 9.5
7
Tricep Extension (Cable)
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Stiff Leg Deadlift
4
10 reps
RPE 6
3
Bench Press (Barbell)
4
10 reps
RPE 6
4
Overhead Press (Barbell)
4
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Meadow Row
4
10 reps
RPE 6
7
Tricep Extension (Cable)
4
10 reps
RPE 6
8
Bicep Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
11 reps
RPE 9
2
Lunge (Dumbbell)
4
11 reps
RPE 9
3
Incline Bench Press (Barbell)
4
11 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
4
11 reps
RPE 9
5
Landmine Press
4
11 reps
RPE 9
6
Bench Press (Close Grip)
4
11 reps
RPE 9
7
Seated Dumbbell Curl
3
1
11 reps
RPE 9
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 9.5
2
Lunge (Dumbbell)
4
12 reps
RPE 9.5
3
Incline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 9.5
5
Landmine Press
4
12 reps
RPE 9.5
6
Bench Press (Close Grip)
4
12 reps
RPE 9.5
7
Seated Dumbbell Curl
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
11 reps
RPE 9
2
Lunge (Dumbbell)
4
11 reps
RPE 9
3
Incline Bench Press (Barbell)
4
11 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
4
11 reps
RPE 9
5
Landmine Press
4
11 reps
RPE 9
6
Bench Press (Close Grip)
4
11 reps
RPE 9
7
Seated Dumbbell Curl
3
1
11 reps
RPE 9
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 9.5
2
Lunge (Dumbbell)
4
12 reps
RPE 9.5
3
Incline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 9.5
5
Landmine Press
4
12 reps
RPE 9.5
6
Bench Press (Close Grip)
4
12 reps
RPE 9.5
7
Seated Dumbbell Curl
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
11 reps
RPE 9
2
Lunge (Dumbbell)
4
11 reps
RPE 9
3
Incline Bench Press (Barbell)
4
11 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
4
11 reps
RPE 9
5
Landmine Press
4
11 reps
RPE 9
6
Bench Press (Close Grip)
4
11 reps
RPE 9
7
Seated Dumbbell Curl
3
1
11 reps
RPE 9
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 9.5
2
Lunge (Dumbbell)
4
12 reps
RPE 9.5
3
Incline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 9.5
5
Landmine Press
4
12 reps
RPE 9.5
6
Bench Press (Close Grip)
4
12 reps
RPE 9.5
7
Seated Dumbbell Curl
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
11 reps
RPE 9
2
Good Morning
4
11 reps
RPE 9
3
Decline Bench Press (Barbell)
4
11 reps
RPE 9
4
Upright Row (Barbell)
4
11 reps
RPE 9
5
Skull Crusher (Barbell)
3
11 reps
RPE 9
6
Spider Curl
3
11 reps
RPE 9
7
Wrist Curls
3
11 reps
RPE 9
8
Standing Calf Raise
3
11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 9.5
2
Good Morning
4
12 reps
RPE 9.5
3
Decline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Upright Row (Barbell)
4
12 reps
RPE 9.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 9.5
6
Spider Curl
3
12 reps
RPE 9.5
7
Wrist Curls
3
12 reps
RPE 9.5
8
Standing Calf Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
11 reps
RPE 9
2
Good Morning
4
11 reps
RPE 9
3
Decline Bench Press (Barbell)
4
11 reps
RPE 9
4
Upright Row (Barbell)
4
11 reps
RPE 9
5
Skull Crusher (Barbell)
3
11 reps
RPE 9
6
Spider Curl
3
11 reps
RPE 9
7
Wrist Curls
3
11 reps
RPE 9
8
Standing Calf Raise
3
11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 9.5
2
Good Morning
4
12 reps
RPE 9.5
3
Decline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Upright Row (Barbell)
4
12 reps
RPE 9.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 9.5
6
Spider Curl
3
12 reps
RPE 9.5
7
Wrist Curls
3
12 reps
RPE 9.5
8
Standing Calf Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
11 reps
RPE 9
2
Good Morning
4
11 reps
RPE 9
3
Decline Bench Press (Barbell)
4
11 reps
RPE 9
4
Upright Row (Barbell)
4
11 reps
RPE 9
5
Skull Crusher (Barbell)
3
11 reps
RPE 9
6
Spider Curl
3
11 reps
RPE 9
7
Wrist Curls
3
11 reps
RPE 9
8
Standing Calf Raise
3
11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 9.5
2
Good Morning
4
12 reps
RPE 9.5
3
Decline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Upright Row (Barbell)
4
12 reps
RPE 9.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 9.5
6
Spider Curl
3
12 reps
RPE 9.5
7
Wrist Curls
3
12 reps
RPE 9.5
8
Standing Calf Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Bench Press (Barbell)
4 Sets
10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
10 Reps
@8
5
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
6
Meadow Row
4 Sets
10 Reps
@8
7
Tricep Extension (Cable)
4 Sets
10 Reps
@8
8
Bicep Curl (Barbell)
4 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@8
2
Lunge (Dumbbell)
4 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8
4
One Arm Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
5
Landmine Press
4 Sets
10 Reps
@8
6
Bench Press (Close Grip)
4 Sets
10 Reps
@8
7
Seated Dumbbell Curl
3 Sets
1 Set
10 Reps
@8
-
8
Bicep Curl (Barbell)
3 Sets
21 Reps
@8
Day 3
1
Front Squat (Barbell)
4 Sets
10 Reps
@8
2
Good Morning
4 Sets
10 Reps
@8
3
Decline Bench Press (Barbell)
4 Sets
10 Reps
@8
4
Upright Row (Barbell)
4 Sets
10 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
6
Spider Curl
3 Sets
10 Reps
@8
7
Wrist Curls
3 Sets
10 Reps
@8
8
Standing Calf Raise
3 Sets
10 Reps
@8