Overall development

by Nilay S.

4.0

(1 rating)

Program Description

**Overall Development: 8-Week Strength Training Program** Embark on an 8-week journey designed to enhance your overall strength and muscle development. This program features 48 training sessions, strategically structured to target major muscle groups with a focus on compound lifts and accessory work. Each week includes a mix of strength based calisthenics and hypertrophy focused exercises, and various arm and shoulder exercises, ensuring a balanced approach to building strength and endurance. Get ready to push your limits and achieve your fitness goals with this comprehensive training plan!

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Jun 30, 2025 01:10
Last Edited
Oct 12, 2025 05:55

Summary

Unlock your full potential with the "Overall Development" program, a comprehensive 8-week journey designed to enhance strength and muscle growth. Committing to six days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, shoulders, and arms. Each session is crafted to maximize your gains through a combination of barbell and dumbbell exercises, ensuring you build both power and endurance. Get ready to transform your physique and elevate your fitness game!

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

Triceps

13.5%

Front Delts

11.4%

Middle Delts

10.1%

Biceps

10%

Chest

9.7%

Upper Back

9.4%

Lats

5.6%

Quadriceps

5.5%

Hamstrings

5.4%

Rear Delts

4.9%

Abs

4.3%

Glutes

4.2%

Lower Back

2.4%

Forearms

1.7%

Calves

1.2%

Adductors

0.8%

Abductors

START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Incline Bench Press (Dumbbell)

6-10 reps

Overhead Press (Barbell)

6-10 reps

Dip (Weighted)

8 reps

Lateral Raise (Cable)

12 reps

10 reps

Chest Fly (Cable)

10-12 reps

Decline Crunch (Weighted)

15 reps

Day 1

Bench Press (Barbell)

20 reps

10 reps

5 reps

10 reps

50%

90%

85%

65%

Incline Bench Press (Dumbbell)

8 reps

Overhead Press (Barbell)

8 reps

6 reps

5 reps

Dip (Weighted)

10 reps

8 reps

Lateral Raise (Cable)

15 reps

20 reps

Front Raise

12 reps

Day 1

Incline Bench Press (Dumbbell)

8 reps

Overhead Press (Barbell)

8 reps

6 reps

5 reps

Dip (Weighted)

10 reps

8 reps

Lateral Raise (Cable)

15 reps

20 reps

Front Raise

12 reps

Hanging Leg Raise

AMRAP

Day 1

Bench Press (Barbell)

20 reps

10 reps

5 reps

10 reps

50%

90%

85%

65%

Incline Bench Press (Dumbbell)

8 reps

Overhead Press (Barbell)

8 reps

6 reps

5 reps

Dip (Weighted)

10 reps

8 reps

Lateral Raise (Cable)

15 reps

20 reps

Front Raise

12 reps

Day 1

Bench Press (Barbell)

20 reps

10 reps

5 reps

10 reps

50%

90%

85%

65%

Incline Bench Press (Dumbbell)

8 reps

Overhead Press (Barbell)

8 reps

6 reps

5 reps

Dip (Weighted)

10 reps

8 reps

Lateral Raise (Cable)

15 reps

20 reps

Front Raise

12 reps

Day 1

Incline Bench Press (Dumbbell)

8 reps

RPE 6.5

Overhead Press (Barbell)

8 reps

6 reps

RPE 6.5

Lateral Raise (Cable)

15 reps

20 reps

RPE 6.5

Plank

AMRAP

RPE 6.5

Day 1

Incline Bench Press (Dumbbell)

8 reps

Overhead Press (Barbell)

8 reps

6 reps

5 reps

Dip (Weighted)

10 reps

8 reps

Lateral Raise (Cable)

15 reps

20 reps

Chest Fly (Cable)

10-15 reps

Decline Crunch (Weighted)

15 reps

Day 1

Incline Bench Press (Dumbbell)

8 reps

Overhead Press (Barbell)

8 reps

6 reps

5 reps

Dip (Weighted)

10 reps

8 reps

Lateral Raise (Cable)

15 reps

20 reps

Chest Fly (Cable)

10-15 reps

Decline Crunch (Weighted)

15 reps

Day 2

Incline Curl (Dumbbell)

8-12 reps

Preacher Curl (Barbell)

10 reps

8 reps

Reverse Bicep Curl (EZ Bar)

12 reps

10 reps

8 reps

Overhead Tricep Extension (Cable)

10 reps

8 reps

Single Arm Pushdown

10 reps

Day 2

Incline Curl (Dumbbell)

8-12 reps

Preacher Curl (Barbell)

10 reps

8 reps

Reverse Bicep Curl (EZ Bar)

12 reps

10 reps

8 reps

Overhead Tricep Extension (Cable)

10 reps

8 reps

Dip (Bodyweight)

8 reps

Day 2

Incline Curl (Dumbbell)

8-12 reps

Preacher Curl (Barbell)

10 reps

8 reps

Reverse Bicep Curl (EZ Bar)

12 reps

10 reps

8 reps

Overhead Tricep Extension (Cable)

10 reps

8 reps

Dip (Bodyweight)

8 reps

Hanging Knee Raise

AMRAP

Day 2

Incline Curl (Dumbbell)

8-12 reps

Preacher Curl (Barbell)

10 reps

8 reps

Reverse Bicep Curl (EZ Bar)

12 reps

10 reps

8 reps

Overhead Tricep Extension (Cable)

10 reps

8 reps

Dip (Bodyweight)

8 reps

Day 2

Incline Curl (Dumbbell)

8-12 reps

Preacher Curl (Barbell)

10 reps

8 reps

Reverse Bicep Curl (EZ Bar)

12 reps

10 reps

8 reps

Overhead Tricep Extension (Cable)

10 reps

8 reps

Dip (Bodyweight)

8 reps

Day 2

Incline Curl (Dumbbell)

10 reps

Preacher Curl (Barbell)

10 reps

Reverse Bicep Curl (EZ Bar)

12 reps

Overhead Tricep Extension (Cable)

10 reps

Day 2

Incline Curl (Dumbbell)

8-12 reps

Preacher Curl (Barbell)

10 reps

8 reps

Reverse Bicep Curl (EZ Bar)

12 reps

10 reps

8 reps

Overhead Tricep Extension (Cable)

10 reps

8 reps

Single Arm Pushdown

10 reps

Day 2

Incline Curl (Dumbbell)

8-12 reps

Preacher Curl (Barbell)

10 reps

8 reps

Reverse Bicep Curl (EZ Bar)

12 reps

10 reps

8 reps

Overhead Tricep Extension (Cable)

10 reps

8 reps

Single Arm Pushdown

10 reps

Day 3

Hack Squat

12 reps

8 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Sumo Squat

8-10 reps

Leg Extension

10-15 reps

RPE 8

RPE 10

Lying Leg Curl

12 reps

10 reps

Standing Calf Raise

15 reps

20 reps

Day 3

Hack Squat

12 reps

8 reps

Romanian Deadlift (Barbell)

12-15 reps

6-10 reps

Walking Lunge

10 reps

Lying Leg Curl

12 reps

10 reps

Leg Extension

AMRAP

RPE 8

RPE 10

Standing Calf Raise

15 reps

20 reps

Day 3

Hack Squat

12 reps

8 reps

Romanian Deadlift (Barbell)

5-8 reps

Walking Lunge

10 reps

Lying Leg Curl

12 reps

10 reps

Leg Extension

AMRAP

RPE 8

RPE 10

Standing Calf Raise

15 reps

20 reps

Day 3

Hack Squat

12 reps

8 reps

Romanian Deadlift (Barbell)

5-8 reps

Walking Lunge

10 reps

Lying Leg Curl

12 reps

10 reps

Leg Extension

AMRAP

RPE 8

RPE 10

Standing Calf Raise

15 reps

20 reps

Day 3

Hack Squat

12 reps

8 reps

Romanian Deadlift (Barbell)

5-8 reps

Walking Lunge

10 reps

Lying Leg Curl

12 reps

10 reps

Leg Extension

AMRAP

RPE 8

RPE 10

Standing Calf Raise

15 reps

20 reps

Day 3

Leg Press (45 Degrees)

12 reps

Lying Leg Curl

12 reps

Walking Lunge

20 reps

Standing Calf Raise

15 reps

20 reps

Day 3

Hack Squat

12 reps

8 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Sumo Squat

8-10 reps

Leg Extension

10-15 reps

RPE 8

RPE 10

Lying Leg Curl

12 reps

10 reps

Standing Calf Raise

15 reps

20 reps

Day 3

Hack Squat

12 reps

8 reps

Romanian Deadlift (Dumbbell)

8-12 reps

Sumo Squat

8-10 reps

Leg Extension

10-15 reps

RPE 8

RPE 10

Lying Leg Curl

12 reps

10 reps

Standing Calf Raise

15 reps

20 reps

Day 4

Incline Bench Press (Dumbbell)

8-12 reps

Chest Fly (Machine)

15 reps

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

10 reps

Lateral Raise (Dumbbell)

20 reps

15 reps

Reverse Pec Deck

15 reps

Decline Crunch (Weighted)

15 reps

Day 4

Incline Bench Press (Dumbbell)

8-12 reps

Chest Press (Machine)

12 reps

10 reps

Chest Fly (Machine)

15 reps

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

10 reps

Lateral Raise (Dumbbell)

20 reps

15 reps

Reverse Pec Deck

15 reps

Day 4

Incline Bench Press (Dumbbell)

8-12 reps

Chest Press (Machine)

12 reps

10 reps

Chest Fly (Machine)

15 reps

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

10 reps

Lateral Raise (Dumbbell)

20 reps

15 reps

Reverse Pec Deck

15 reps

Day 4

Incline Bench Press (Dumbbell)

8-12 reps

Chest Press (Machine)

12 reps

10 reps

Chest Fly (Machine)

15 reps

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

10 reps

Lateral Raise (Dumbbell)

20 reps

15 reps

Reverse Pec Deck

15 reps

Day 4

Incline Bench Press (Dumbbell)

8-12 reps

Chest Press (Machine)

12 reps

10 reps

Chest Fly (Machine)

15 reps

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

10 reps

Lateral Raise (Dumbbell)

20 reps

15 reps

Reverse Pec Deck

15 reps

Day 4

Incline Bench Press (Dumbbell)

8-12 reps

Chest Fly (Machine)

12 reps

Lateral Raise (Dumbbell)

15 reps

Reverse Pec Deck

15 reps

Day 4

Incline Bench Press (Dumbbell)

8-12 reps

Chest Fly (Machine)

15 reps

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

10 reps

Lateral Raise (Dumbbell)

20 reps

15 reps

Reverse Pec Deck

15 reps

Decline Crunch (Weighted)

15 reps

Day 4

Incline Bench Press (Dumbbell)

8-12 reps

Chest Fly (Machine)

15 reps

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

10 reps

Lateral Raise (Dumbbell)

20 reps

15 reps

Reverse Pec Deck

15 reps

Decline Crunch (Weighted)

15 reps

Day 5

Pull-Up (Weighted)

RPE 8.5

RPE 9

Chest Supported Row (Dumbbell)

8-10 reps

6-8 reps

Seated Wide-Grip Row (Cable)

6-10 reps

Lat Pulldown (Neutral Grip)

10 reps

12 reps

Kelso Shrug

10-12 reps

Day 5

Pull-Up (Weighted)

RPE 8.5

RPE 9

Barbell Row

8 reps

RPE 7

RPE 8

RPE 9

Chest Supported Row (Machine)

10 reps

8 reps

Lat Pulldown (Neutral Grip)

10 reps

12 reps

Day 5

Pull-Up (Weighted)

RPE 8.5

RPE 9

Barbell Row

8 reps

RPE 7

RPE 8

RPE 9

Chest Supported Row (Machine)

10 reps

8 reps

Lat Pulldown (Neutral Grip)

10 reps

12 reps

Hanging Knee Raise

AMRAP

Day 5

Pull-Up (Weighted)

RPE 8.5

RPE 9

Chest Supported Row (Dumbbell)

8-10 reps

6-8 reps

Seated Wide-Grip Row (Cable)

6-10 reps

Lat Pulldown (Neutral Grip)

10 reps

12 reps

Kelso Shrug

10-12 reps

Day 5

Pull-Up (Weighted)

RPE 8.5

RPE 9

Chest Supported Row (Dumbbell)

8-10 reps

6-8 reps

Seated Wide-Grip Row (Cable)

6-10 reps

Lat Pulldown (Neutral Grip)

10 reps

12 reps

Kelso Shrug

10-12 reps

Day 5

Pull-Up (Bodyweight)

6 reps

Chest Supported Row (Dumbbell)

10-12 reps

Seated Wide-Grip Row (Cable)

10-12 reps

Lat Pulldown (Neutral Grip)

12 reps

Dead Hang

1 mins

Day 5

Pull-Up (Weighted)

RPE 8.5

RPE 9

Chest Supported Row (Dumbbell)

8-10 reps

6-8 reps

Seated Wide-Grip Row (Cable)

6-10 reps

Lat Pulldown (Neutral Grip)

10 reps

12 reps

Kelso Shrug

10-12 reps

Day 5

Pull-Up (Weighted)

RPE 8.5

RPE 9

Chest Supported Row (Dumbbell)

8-10 reps

6-8 reps

Seated Wide-Grip Row (Cable)

6-10 reps

Lat Pulldown (Neutral Grip)

10 reps

12 reps

Kelso Shrug

10-12 reps

Day 6

Hammer Curl (Dumbbell)

10 reps

Spider Curl

8-12 reps

Overhead Tricep Extension (Cable)

12 reps

10 reps

Tricep Pushdown (Cable)

10 reps

Lateral Raise (Cable)

20 reps

15 reps

Rear Delt Fly (Cable)

15 reps

12 reps

Leg Raise (Captain's Chair)

20 reps

Day 6

Deadlift (Barbell)

8 reps

5 reps

3 reps

8 reps

40%

60%

75%

90%

85%

70%

Bicep Curl (Dumbbell)

12 reps

10 reps

Hammer Curl (Dumbbell)

10 reps

Overhead Tricep Extension (Cable)

12 reps

10 reps

Tricep Pushdown (Cable)

10 reps

Lateral Raise (Cable)

20 reps

15 reps

Rear Delt Fly (Cable)

15 reps

12 reps

Day 6

Bicep Curl (Dumbbell)

12 reps

10 reps

Hammer Curl (Dumbbell)

10 reps

Overhead Tricep Extension (Cable)

12 reps

10 reps

Tricep Pushdown (Cable)

10 reps

Lateral Raise (Cable)

20 reps

15 reps

Rear Delt Fly (Cable)

15 reps

12 reps

Decline Crunch (Weighted)

12+ reps

Day 6

Deadlift (Barbell)

8 reps

5 reps

3 reps

8 reps

40%

60%

75%

90%

85%

70%

Bicep Curl (Dumbbell)

12 reps

10 reps

Hammer Curl (Dumbbell)

10 reps

Overhead Tricep Extension (Cable)

12 reps

10 reps

Tricep Pushdown (Cable)

10 reps

Lateral Raise (Cable)

20 reps

15 reps

Rear Delt Fly (Cable)

15 reps

12 reps

Day 6

Deadlift (Barbell)

8 reps

5 reps

3 reps

8 reps

40%

60%

75%

90%

85%

70%

Bicep Curl (Dumbbell)

12 reps

10 reps

Hammer Curl (Dumbbell)

10 reps

Overhead Tricep Extension (Cable)

12 reps

10 reps

Tricep Pushdown (Cable)

10 reps

Lateral Raise (Cable)

20 reps

15 reps

Rear Delt Fly (Cable)

15 reps

12 reps

Day 6

Hammer Curl (Dumbbell)

10 reps

Spider Curl

8-12 reps

Overhead Tricep Extension (Cable)

12 reps

10 reps

Tricep Pushdown (Cable)

10 reps

Lateral Raise (Cable)

20 reps

15 reps

Rear Delt Fly (Cable)

15 reps

12 reps

Leg Raise (Captain's Chair)

20 reps

Day 6

Hammer Curl (Dumbbell)

10 reps

Spider Curl

8-12 reps

Overhead Tricep Extension (Cable)

12 reps

10 reps

Tricep Pushdown (Cable)

10 reps

Lateral Raise (Cable)

20 reps

15 reps

Rear Delt Fly (Cable)

15 reps

12 reps

Leg Raise (Captain's Chair)

20 reps

Day 5

Pull-Up (Weighted)

1 Set

@8.5

Chest Supported Row (Dumbbell)

2 Sets

1 Set

8-10 Reps

6-8 Reps

Seated Wide-Grip Row (Cable)

3 Sets

6-10 Reps

Lat Pulldown (Neutral Grip)

2 Sets

1 Set

10 Reps

12 Reps

Kelso Shrug

3 Sets

10-12 Reps

Day 2

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

Preacher Curl (Barbell)

2 Sets

1 Set

10 Reps

8 Reps

Reverse Bicep Curl (EZ Bar)

1 Set

12 Reps

10 Reps

8 Reps

Overhead Tricep Extension (Cable)

2 Sets

1 Set

10 Reps

8 Reps

Single Arm Pushdown

3 Sets

10 Reps

Day 3

Hack Squat

1 Set

2 Sets

12 Reps

8 Reps

Romanian Deadlift (Dumbbell)

3 Sets

8-12 Reps

Sumo Squat

3 Sets

8-10 Reps

Leg Extension

1 Set

10-15 Reps

@10

Lying Leg Curl

2 Sets

1 Set

12 Reps

10 Reps

Standing Calf Raise

1 Set

15 Reps

20 Reps

Day 6

Hammer Curl (Dumbbell)

3 Sets

10 Reps

Spider Curl

3 Sets

8-12 Reps

Overhead Tricep Extension (Cable)

1 Set

2 Sets

12 Reps

10 Reps

Tricep Pushdown (Cable)

3 Sets

10 Reps

Lateral Raise (Cable)

2 Sets

20 Reps

15 Reps

Rear Delt Fly (Cable)

2 Sets

15 Reps

12 Reps

Leg Raise (Captain's Chair)

2 Sets

20 Reps

Day 4

Incline Bench Press (Dumbbell)

4 Sets

8-12 Reps

Chest Fly (Machine)

1 Set

2 Sets

15 Reps

12 Reps

Seated Shoulder Press (Dumbbell)

1 Set

2 Sets

12 Reps

10 Reps

Lateral Raise (Dumbbell)

1 Set

2 Sets

20 Reps

15 Reps

Reverse Pec Deck

3 Sets

15 Reps

Decline Crunch (Weighted)

2 Sets

15 Reps

Day 1

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

Overhead Press (Barbell)

3 Sets

6-10 Reps

Dip (Weighted)

2 Sets

8 Reps

Lateral Raise (Cable)

1 Set

2 Sets

12 Reps

10 Reps

Chest Fly (Cable)

2 Sets

10-12 Reps

Decline Crunch (Weighted)

2 Sets

15 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

4.00 / 5

Nilay S.Man

6 months ago

5 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

So far I have noticed a significant increase in strength as well as muscle mass ans definition. My favourite part about this is that it includes all the aspects such as calisthenics, hypertrophy and also strength that helps in the "overall development " . Would recommend. But you do need to make some adjustments for your goals like I wanted to gain strength on my pressing and arms and I have pretty good back and legs so the 1 leg and back day were enough for me .