logo
BoostcampPNG

Steve's training workout

by Luis Hutchinson

Program Description

Be stronger than Steve

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 14, 2025 01:37
  • Last Edited
    Jun 18, 2025 10:08

Summary

Transform your physique with Steve's 8-week training program, designed for dedicated lifters ready to push their limits. With three focused sessions each week, you'll engage in a variety of exercises, including dumbbell incline presses, bodyweight pull-ups, and targeted leg workouts to build strength and muscle. This program emphasizes effective supersets and a mix of machines and free weights, ensuring a comprehensive approach to your fitness goals. Get ready to unleash your potential and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Chest
10.4%
Front Delts
10.4%
Quadriceps
10.1%
Hamstrings
9.9%
Glutes
9.7%
Middle Delts
7.8%
Biceps
7.3%
Upper Back
7.3%
Abs
5.2%
Lats
4.7%
Lower Back
2.6%
Forearms
1.6%
Rear Delts
1%
Adductors
0.5%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-8 reps
RPE 9
3A
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
3B
Single Arm Iso Row
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9
6A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-8 reps
RPE 9
3A
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
3B
Single Arm Iso Row
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9
6A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-8 reps
RPE 9
3A
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
3B
Single Arm Iso Row
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9
6A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-8 reps
RPE 9
3A
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
3B
Single Arm Iso Row
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9
6A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-8 reps
RPE 9
3A
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
3B
Single Arm Iso Row
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9
6A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-8 reps
RPE 9
3A
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
3B
Single Arm Iso Row
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9
6A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-8 reps
RPE 9
3A
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
3B
Single Arm Iso Row
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9
6A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-8 reps
RPE 9
3A
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
3B
Single Arm Iso Row
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9
6A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Shrug (Dumbbell)
3
8-15 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 9
7
Single Leg Calf Raise
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Shrug (Dumbbell)
3
8-15 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 9
7
Single Leg Calf Raise
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Shrug (Dumbbell)
3
8-15 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 9
7
Single Leg Calf Raise
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Shrug (Dumbbell)
3
8-15 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 9
7
Single Leg Calf Raise
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Shrug (Dumbbell)
3
8-15 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 9
7
Single Leg Calf Raise
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Shrug (Dumbbell)
3
8-15 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 9
7
Single Leg Calf Raise
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Shrug (Dumbbell)
3
8-15 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 9
7
Single Leg Calf Raise
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Shrug (Dumbbell)
3
8-15 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 9
7
Single Leg Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Hip Thrust (Machine)
3
5-8 reps
RPE 9
5A
Push Up
3
8-12 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
6A
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Hip Thrust (Machine)
3
5-8 reps
RPE 9
5A
Push Up
3
8-12 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
6A
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Hip Thrust (Machine)
3
5-8 reps
RPE 9
5A
Push Up
3
8-12 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
6A
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Hip Thrust (Machine)
3
5-8 reps
RPE 9
5A
Push Up
3
8-12 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
6A
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Hip Thrust (Machine)
3
5-8 reps
RPE 9
5A
Push Up
3
8-12 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
6A
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Hip Thrust (Machine)
3
5-8 reps
RPE 9
5A
Push Up
3
8-12 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
6A
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Hip Thrust (Machine)
3
5-8 reps
RPE 9
5A
Push Up
3
8-12 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
6A
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Hip Thrust (Machine)
3
5-8 reps
RPE 9
5A
Push Up
3
8-12 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
6A
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
4-8 Reps
@9
3A
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@9
3B
Single Arm Iso Row
3 Sets
8-12 Reps
@9
4
Pec Deck (Machine)
3 Sets
8-15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@9
6A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@9
6B
Skull Crusher (Dumbbell)
3 Sets
8-15 Reps
@9
Day 2
1
Lying Leg Curl
3 Sets
6-10 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@9
3
Single Leg Press
2 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
8-15 Reps
@9
5
Shrug (Dumbbell)
3 Sets
8-15 Reps
@9
6
Knee Raise (Captain's Chair)
3 Sets
8-12 Reps
@9
7
Single Leg Calf Raise
3 Sets
8-15 Reps
@9
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Hip Thrust (Machine)
3 Sets
5-8 Reps
@9
5A
Push Up
3 Sets
8-12 Reps
@9
5B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@9
6A
Tricep Extension (Cable)
3 Sets
6-10 Reps
@9
6B
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9