Program Description
4 week mesocycle to promote muscle pump and conditioning. If you haven't trained this way in a while you may be winded in the first week or two, but you'll adapt and be stronger by the end. Rest Times: 30 seconds Progression: Double Progression
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedDec 07, 2024 03:12
- Last EditedMar 20, 2025 03:50
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13%
Biceps
10.2%
Upper Back
10.1%
Abs
9.8%
Lats
8.6%
Glutes
8.2%
Triceps
7.5%
Quadriceps
7.2%
Front Delts
6.9%
Chest
6.7%
Middle Delts
4.8%
Lower Back
4.3%
Adductors
1.4%
Forearms
1.3%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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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
Incline Bench Press (Barbell)
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Dip (Assisted)
4
12-15 reps
-
8
Bicep Curl (Cable)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Dip (Assisted)
4
12-15 reps
-
8
Bicep Curl (Cable)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Dip (Assisted)
4
12-15 reps
-
8
Bicep Curl (Cable)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Dip (Assisted)
4
12-15 reps
-
8
Bicep Curl (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
-
2
Good Morning
3
12-15 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
12-15 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
-
2
Good Morning
3
12-15 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
12-15 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
-
2
Good Morning
3
12-15 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
12-15 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
-
2
Good Morning
3
12-15 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
12-15 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Bench Press
3
12-15 reps
-
2
Single Arm Iso Row
3
12-15 reps
-
3
Alternating Pec Deck
3
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Single Arm Push Press (Dumbbell)
3
12-15 reps
-
6
Single Arm Shrugs (Dumbbell)
3
12-15 reps
-
7
Alternating Skull Crush (Top Hold)
4
12-15 reps
-
8
Face Away Cable Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Bench Press
3
12-15 reps
-
2
Single Arm Iso Row
3
12-15 reps
-
3
Alternating Pec Deck
3
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Single Arm Push Press (Dumbbell)
3
12-15 reps
-
6
Single Arm Shrugs (Dumbbell)
3
12-15 reps
-
7
Alternating Skull Crush (Top Hold)
4
12-15 reps
-
8
Face Away Cable Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Bench Press
3
12-15 reps
-
2
Single Arm Iso Row
3
12-15 reps
-
3
Alternating Pec Deck
3
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Single Arm Push Press (Dumbbell)
3
12-15 reps
-
6
Single Arm Shrugs (Dumbbell)
3
12-15 reps
-
7
Alternating Skull Crush (Top Hold)
4
12-15 reps
-
8
Face Away Cable Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Bench Press
3
12-15 reps
-
2
Single Arm Iso Row
3
12-15 reps
-
3
Alternating Pec Deck
3
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Single Arm Push Press (Dumbbell)
3
12-15 reps
-
6
Single Arm Shrugs (Dumbbell)
3
12-15 reps
-
7
Alternating Skull Crush (Top Hold)
4
12-15 reps
-
8
Face Away Cable Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Wood Chop
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Wood Chop
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Wood Chop
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Wood Chop
4
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
12-15 Reps
-
2
Seated Row (Cable)3 Sets
12-15 Reps
-
3
Cable Crossover3 Sets
12-15 Reps
-
4
Lat Pulldown3 Sets
12-15 Reps
-
5
Seated Overhead Press (Dumbbell)3 Sets
12-15 Reps
-
6
Shrug (Dumbbell)3 Sets
12-15 Reps
-
7
Dip (Assisted)4 Sets
12-15 Reps
-
8
Bicep Curl (Cable)4 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
12-15 Reps
-
2
Good Morning3 Sets
12-15 Reps
-
3
Goblet Squat3 Sets
12-15 Reps
-
4
Leg Curl3 Sets
12-15 Reps
-
5
Standing Calf Raise (Machine)4 Sets
12-15 Reps
-
6
Abs Crunch (Machine)4 Sets
12-15 Reps
-
Day 3
1
Alternating Dumbbell Bench Press3 Sets
12-15 Reps
-
2
Single Arm Iso Row3 Sets
12-15 Reps
-
3
Alternating Pec Deck3 Sets
12-15 Reps
-
4
Lat Pulldown (Single Arm)3 Sets
12-15 Reps
-
5
Single Arm Push Press (Dumbbell)3 Sets
12-15 Reps
-
6
Single Arm Shrugs (Dumbbell)3 Sets
12-15 Reps
-
7
Alternating Skull Crush (Top Hold)4 Sets
12-15 Reps
-
8
Face Away Cable Curl4 Sets
12-15 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
12-15 Reps
-
3
Single Leg Leg Extension3 Sets
12-15 Reps
-
4
Single-Leg Leg Curl3 Sets
12-15 Reps
-
5
Single Leg Calf Raise (Machine)4 Sets
12-15 Reps
-
6
Wood Chop4 Sets
12-15 Reps
-