Program Description
The purpose of this program is to build muscle while burning fat. Getting slim and building that athletic build. Like a runner with defined muscle. Intermediate program
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 25, 2026 12:54
- Last EditedMar 25, 2026 03:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
11.4%
Upper Back
9.5%
Quadriceps
9.5%
Chest
9.5%
Hamstrings
8.6%
Lats
7.6%
Biceps
7.6%
Glutes
6.7%
Abs
3.8%
Middle Delts
3.8%
Adductors
1.9%
Rear Delts
1.9%
Forearms
1.9%
Other
1%
Lower Back
1%
Abductors
1%
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
70%
2
Deadlift (Barbell)
4
12 reps
70%
3
Lat Pulldown (Close Grip)
4
12 reps
70%
4
Seated Row (Cable)
4
12 reps
70%
5
T-Bar Row
3
1
12 reps
15 reps
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Leg Extension
4
12 reps
70%
4
Leg Curl
4
12 reps
70%
5
Walking Lunge
4
20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Barbell)
4
12 reps
70%
3
Incline Bench Press (Dumbbell)
4
12 reps
70%
4
Chest Press (Machine)
4
12 reps
70%
5
Chest Fly (Cable)
4
12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
70%
2
Overhead Press (Dumbbell)
4
12 reps
70%
3
Lateral Raise (Dumbbell)
4
8-12 reps
70%
4
Bicep Curl (Barbell)
4
8-12 reps
70%
5
Incline Curl (Dumbbell)
4
8-12 reps
70%
6
Tricep Pushdown (Cable)
4
8-12 reps
70%
7
Single Arm Overhead Tricep Extension
4
8-12 reps
70%
Week 1
1 / 12 Weeks
Day 1
1
Run1 Set
20 mins
70%
Day 2
1
Bent Over Row (Barbell)4 Sets
12 Reps
70%
2
Deadlift (Barbell)4 Sets
12 Reps
70%
3
Lat Pulldown (Close Grip)4 Sets
12 Reps
70%
4
Seated Row (Cable)4 Sets
12 Reps
70%
5
T-Bar Row3 Sets
1 Set
12 Reps
15 Reps
70%
70%
Day 3
1
Squat (Barbell)4 Sets
12 Reps
70%
2
Leg Press4 Sets
12 Reps
70%
3
Leg Extension4 Sets
12 Reps
70%
4
Leg Curl4 Sets
12 Reps
70%
5
Walking Lunge4 Sets
20 Reps
70%
Day 4
1
Run1 Set
25 mins
70%
Day 5
1
Incline Bench Press (Barbell)4 Sets
12 Reps
70%
2
Bench Press (Barbell)4 Sets
12 Reps
70%
3
Incline Bench Press (Dumbbell)4 Sets
12 Reps
70%
4
Chest Press (Machine)4 Sets
12 Reps
70%
5
Chest Fly (Cable)4 Sets
12 Reps
70%
Day 6
1
Face Pull4 Sets
12 Reps
70%
2
Overhead Press (Dumbbell)4 Sets
12 Reps
70%
3
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
70%
4
Bicep Curl (Barbell)4 Sets
8-12 Reps
70%
5
Incline Curl (Dumbbell)4 Sets
8-12 Reps
70%
6
Tricep Pushdown (Cable)4 Sets
8-12 Reps
70%
7
Single Arm Overhead Tricep Extension4 Sets
8-12 Reps
70%