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8 Week Meso Cycle

by AJ O.
1 athletes joined

Program Description

Meso Cycle Structure Weeks 1-2: Base Phase (Moderate Volume, Moderate Intensity) Weeks 3-4: Strength & Volume Increase (Progressive Overload) Weeks 5-6: Peak Phase (Higher Volume, Higher Intensity) Weeks 7-8: Deload & Recomp Phase (Lower Volume, Maintain Strength)

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 04, 2025 08:42
  • Last Edited
    Feb 19, 2025 11:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
60%
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7-8
4
Standing Calf Raise
3
15 reps
RPE 7
5
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7-8
4
Standing Calf Raise
3
15 reps
RPE 7
5
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7-8
4
Standing Calf Raise
3
15 reps
RPE 7
5
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7-8
4
Standing Calf Raise
3
15 reps
RPE 7
5
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7-8
4
Standing Calf Raise
3
15 reps
RPE 7
5
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7-8
4
Standing Calf Raise
3
15 reps
RPE 7
5
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7-8
4
Standing Calf Raise
3
15 reps
RPE 7
5
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7-8
4
Standing Calf Raise
3
15 reps
RPE 7
5
Plank
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
70%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
70%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
75%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
75%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
80%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
60%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Hanging Knee Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
60%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Ab Wheel
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
8 Reps
@7-8
4
Standing Calf Raise
3 Sets
15 Reps
@7
5
Plank
3 Sets
1 Reps
-
Day 3
1
Run
1 Set
-
Day 4
1
Pull-Up (Bodyweight)
4 Sets
6 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@7
5
Face Pull
3 Sets
12 Reps
@7
6
Hanging Knee Raise
3 Sets
10 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
5 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
3
Hamstring Curl
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
15 Reps
@7
5
Russian Twist
3 Sets
10 Reps
-
Day 6
1
Run
1 Set
-