Program Description
The Progressive Overload Strategy: To ensure actually gains mass over these 8 weeks: Weeks 1-2: Finding the right weights (RPE 7-8). Weeks 3-5: Increase weight by 2.5–5 lbs every week on the primary lifts (Squats, Bench, RDLs). Weeks 6-7: Focus on "Tempo"—3 seconds down on every lift to increase time under tension. Week 8: Deload. Cut the sets in half to let the joints recover before you switch to the Strength/Power block.
Program Overview
- LevelNovice
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJan 28, 2026 03:40
- Last EditedJan 30, 2026 05:06
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.1%
Glutes
14.4%
Abs
13.8%
Hamstrings
9.2%
Front Delts
7.9%
Upper Back
6.9%
Lats
5.9%
Chest
5.9%
Triceps
5.9%
Lower Back
4.3%
Other
3.9%
Adductors
3.3%
Forearms
1%
Biceps
1%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
#
Exercise
Sets
Reps
Intensity
1A
Lats Foam Roll
1
10 reps
-
1B
Band Lat Stretch
2
30 mins
-
1C
90/90 Hip Flow
2
5-8 reps
-
2A
Bird Dog
2
12 reps
-
2B
A And B Skips
1
4 reps
RPE 10
3A
Box Jump
3
5 reps
RPE 10
3B
Goblet Squat
4
6-8 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4B
Inverted Row
3
10 reps
RPE 7
5A
Renegade Row
3
12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
5C
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lats Foam Roll
1
10 reps
-
1B
Band Lat Stretch
2
30 mins
-
1C
90/90 Hip Flow
2
5-8 reps
-
2A
Bird Dog
2
12 reps
-
2B
A And B Skips
1
4 reps
RPE 10
3A
Box Jump
3
5 reps
RPE 10
3B
Goblet Squat
4
6-8 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4B
Inverted Row
3
10 reps
RPE 7
5A
Renegade Row
3
12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
5C
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lats Foam Roll
1
10 reps
-
1B
Band Lat Stretch
2
30 mins
-
1C
90/90 Hip Flow
2
5-8 reps
-
2A
Bird Dog
2
12 reps
-
2B
A And B Skips
1
4 reps
RPE 10
3A
Box Jump
3
5 reps
RPE 10
3B
Goblet Squat
4
6-8 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4B
Inverted Row
3
10 reps
RPE 7
5A
Renegade Row
3
12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
5C
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lats Foam Roll
1
10 reps
-
1B
Band Lat Stretch
2
30 mins
-
1C
90/90 Hip Flow
2
5-8 reps
-
2A
Bird Dog
2
12 reps
-
2B
A And B Skips
1
4 reps
RPE 10
3A
Box Jump
3
5 reps
RPE 10
3B
Goblet Squat
4
6-8 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4B
Inverted Row
3
10 reps
RPE 7
5A
Renegade Row
3
12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
5C
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lats Foam Roll
1
10 reps
-
1B
Band Lat Stretch
2
30 mins
-
1C
90/90 Hip Flow
2
5-8 reps
-
2A
Bird Dog
2
12 reps
-
2B
A And B Skips
1
4 reps
RPE 10
3A
Box Jump
3
5 reps
RPE 10
3B
Goblet Squat
4
6-8 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4B
Inverted Row
3
10 reps
RPE 7
5A
Renegade Row
3
12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
5C
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lats Foam Roll
1
10 reps
-
1B
Band Lat Stretch
2
30 mins
-
1C
90/90 Hip Flow
2
5-8 reps
-
2A
Bird Dog
2
12 reps
-
2B
A And B Skips
1
4 reps
RPE 10
3A
Box Jump
3
5 reps
RPE 10
3B
Goblet Squat
4
6-8 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4B
Inverted Row
3
10 reps
RPE 7
5A
Renegade Row
3
12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
5C
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lats Foam Roll
1
10 reps
-
1B
Band Lat Stretch
2
30 mins
-
1C
90/90 Hip Flow
2
5-8 reps
-
2A
Bird Dog
2
12 reps
-
2B
A And B Skips
1
4 reps
RPE 10
3A
Box Jump
3
5 reps
RPE 10
3B
Goblet Squat
4
6-8 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4B
Inverted Row
3
10 reps
RPE 7
5A
Renegade Row
3
12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
5C
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lats Foam Roll
1
10 reps
-
1B
Band Lat Stretch
2
30 mins
-
1C
90/90 Hip Flow
2
5-8 reps
-
2A
Bird Dog
2
12 reps
-
2B
A And B Skips
1
4 reps
RPE 10
3A
Box Jump
3
5 reps
RPE 10
3B
Goblet Squat
4
6-8 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4B
Inverted Row
3
10 reps
RPE 7
5A
Renegade Row
3
12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
5C
Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 reps
-
2A
Single Leg Glute Bridge
2
10 reps
-
2B
Deadbug
2
12 reps
-
2C
Hip Airplanes
1
5 reps
-
3A
Broad Jump
3
3 reps
RPE 10
3B
Single Leg Romanian Deadlift
4
8 reps
RPE 8
4A
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
5A
Step-Up (Weighted)
3
8 reps
RPE 7
5B
Push Up
3
AMRAP
RPE 8
5C
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 reps
-
2A
Single Leg Glute Bridge
2
10 reps
-
2B
Deadbug
2
12 reps
-
2C
Hip Airplanes
1
5 reps
-
3A
Broad Jump
3
3 reps
RPE 10
3B
Single Leg Romanian Deadlift
4
8 reps
RPE 8
4A
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
5A
Step-Up (Weighted)
3
8 reps
RPE 7
5B
Push Up
3
AMRAP
RPE 8
5C
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 reps
-
2A
Single Leg Glute Bridge
2
10 reps
-
2B
Deadbug
2
12 reps
-
2C
Hip Airplanes
1
5 reps
-
3A
Broad Jump
3
3 reps
RPE 10
3B
Single Leg Romanian Deadlift
4
8 reps
RPE 8
4A
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
5A
Step-Up (Weighted)
3
8 reps
RPE 7
5B
Push Up
3
AMRAP
RPE 8
5C
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 reps
-
2A
Single Leg Glute Bridge
2
10 reps
-
2B
Deadbug
2
12 reps
-
2C
Hip Airplanes
1
5 reps
-
3A
Broad Jump
3
3 reps
RPE 10
3B
Single Leg Romanian Deadlift
4
8 reps
RPE 8
4A
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
5A
Step-Up (Weighted)
3
8 reps
RPE 7
5B
Push Up
3
AMRAP
RPE 8
5C
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 reps
-
2A
Single Leg Glute Bridge
2
10 reps
-
2B
Deadbug
2
12 reps
-
2C
Hip Airplanes
1
5 reps
-
3A
Broad Jump
3
3 reps
RPE 10
3B
Single Leg Romanian Deadlift
4
8 reps
RPE 8
4A
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
5A
Step-Up (Weighted)
3
8 reps
RPE 7
5B
Push Up
3
AMRAP
RPE 8
5C
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 reps
-
2A
Single Leg Glute Bridge
2
10 reps
-
2B
Deadbug
2
12 reps
-
2C
Hip Airplanes
1
5 reps
-
3A
Broad Jump
3
3 reps
RPE 10
3B
Single Leg Romanian Deadlift
4
8 reps
RPE 8
4A
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
5A
Step-Up (Weighted)
3
8 reps
RPE 7
5B
Push Up
3
AMRAP
RPE 8
5C
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 reps
-
2A
Single Leg Glute Bridge
2
10 reps
-
2B
Deadbug
2
12 reps
-
2C
Hip Airplanes
1
5 reps
-
3A
Broad Jump
3
3 reps
RPE 10
3B
Single Leg Romanian Deadlift
4
8 reps
RPE 8
4A
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
5A
Step-Up (Weighted)
3
8 reps
RPE 7
5B
Push Up
3
AMRAP
RPE 8
5C
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 reps
-
2A
Single Leg Glute Bridge
2
10 reps
-
2B
Deadbug
2
12 reps
-
2C
Hip Airplanes
1
5 reps
-
3A
Broad Jump
3
3 reps
RPE 10
3B
Single Leg Romanian Deadlift
4
8 reps
RPE 8
4A
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
5A
Step-Up (Weighted)
3
8 reps
RPE 7
5B
Push Up
3
AMRAP
RPE 8
5C
Side Plank
3
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roller
1
-
1B
Hip Mobility
1
-
1C
Dynamic Mobility
1
-
1D
Spine Mobility 3
1
-
2A
Lateral Bounds
3
10 reps
RPE 10
2B
Med Ball Slam
3
8 reps
RPE 10
2C
Medicine Ball Rotational Slam
3
8 reps
RPE 10
3A
BOSU Dome Up Alternating Lateral Squat Jump
3
12 reps
RPE 7
3B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Hamstring Slider
3
10-12 reps
RPE 7
5A
Bicep Curl To Shoulder Press
3
10-12 reps
RPE 7
5B
Copenhagen Plank
3
20-30 mins
-
5C
Superman
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roller
1
-
1B
Hip Mobility
1
-
1C
Dynamic Mobility
1
-
1D
Spine Mobility 3
1
-
2A
Lateral Bounds
3
10 reps
RPE 10
2B
Med Ball Slam
3
8 reps
RPE 10
2C
Medicine Ball Rotational Slam
3
8 reps
RPE 10
3A
BOSU Dome Up Alternating Lateral Squat Jump
3
12 reps
RPE 7
3B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Hamstring Slider
3
10-12 reps
RPE 7
5A
Bicep Curl To Shoulder Press
3
10-12 reps
RPE 7
5B
Copenhagen Plank
3
20-30 mins
-
5C
Superman
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roller
1
-
1B
Hip Mobility
1
-
1C
Dynamic Mobility
1
-
1D
Spine Mobility 3
1
-
2A
Lateral Bounds
3
10 reps
RPE 10
2B
Med Ball Slam
3
8 reps
RPE 10
2C
Medicine Ball Rotational Slam
3
8 reps
RPE 10
3A
BOSU Dome Up Alternating Lateral Squat Jump
3
12 reps
RPE 7
3B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Hamstring Slider
3
10-12 reps
RPE 7
5A
Bicep Curl To Shoulder Press
3
10-12 reps
RPE 7
5B
Copenhagen Plank
3
20-30 mins
-
5C
Superman
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roller
1
-
1B
Hip Mobility
1
-
1C
Dynamic Mobility
1
-
1D
Spine Mobility 3
1
-
2A
Lateral Bounds
3
10 reps
RPE 10
2B
Med Ball Slam
3
8 reps
RPE 10
2C
Medicine Ball Rotational Slam
3
8 reps
RPE 10
3A
BOSU Dome Up Alternating Lateral Squat Jump
3
12 reps
RPE 7
3B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Hamstring Slider
3
10-12 reps
RPE 7
5A
Bicep Curl To Shoulder Press
3
10-12 reps
RPE 7
5B
Copenhagen Plank
3
20-30 mins
-
5C
Superman
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roller
1
-
1B
Hip Mobility
1
-
1C
Dynamic Mobility
1
-
1D
Spine Mobility 3
1
-
2A
Lateral Bounds
3
10 reps
RPE 10
2B
Med Ball Slam
3
8 reps
RPE 10
2C
Medicine Ball Rotational Slam
3
8 reps
RPE 10
3A
BOSU Dome Up Alternating Lateral Squat Jump
3
12 reps
RPE 7
3B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Hamstring Slider
3
10-12 reps
RPE 7
5A
Bicep Curl To Shoulder Press
3
10-12 reps
RPE 7
5B
Copenhagen Plank
3
20-30 mins
-
5C
Superman
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roller
1
-
1B
Hip Mobility
1
-
1C
Dynamic Mobility
1
-
1D
Spine Mobility 3
1
-
2A
Lateral Bounds
3
10 reps
RPE 10
2B
Med Ball Slam
3
8 reps
RPE 10
2C
Medicine Ball Rotational Slam
3
8 reps
RPE 10
3A
BOSU Dome Up Alternating Lateral Squat Jump
3
12 reps
RPE 7
3B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Hamstring Slider
3
10-12 reps
RPE 7
5A
Bicep Curl To Shoulder Press
3
10-12 reps
RPE 7
5B
Copenhagen Plank
3
20-30 mins
-
5C
Superman
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roller
1
-
1B
Hip Mobility
1
-
1C
Dynamic Mobility
1
-
1D
Spine Mobility 3
1
-
2A
Lateral Bounds
3
10 reps
RPE 10
2B
Med Ball Slam
3
8 reps
RPE 10
2C
Medicine Ball Rotational Slam
3
8 reps
RPE 10
3A
BOSU Dome Up Alternating Lateral Squat Jump
3
12 reps
RPE 7
3B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Hamstring Slider
3
10-12 reps
RPE 7
5A
Bicep Curl To Shoulder Press
3
10-12 reps
RPE 7
5B
Copenhagen Plank
3
20-30 mins
-
5C
Superman
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roller
1
-
1B
Hip Mobility
1
-
1C
Dynamic Mobility
1
-
1D
Spine Mobility 3
1
-
2A
Lateral Bounds
3
10 reps
RPE 10
2B
Med Ball Slam
3
8 reps
RPE 10
2C
Medicine Ball Rotational Slam
3
8 reps
RPE 10
3A
BOSU Dome Up Alternating Lateral Squat Jump
3
12 reps
RPE 7
3B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Hamstring Slider
3
10-12 reps
RPE 7
5A
Bicep Curl To Shoulder Press
3
10-12 reps
RPE 7
5B
Copenhagen Plank
3
20-30 mins
-
5C
Superman
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Lats Foam Roll1 Set
10 Reps
-
1B
Band Lat Stretch1 Set
1 Set
30 mins
30 mins
-
-
1C
90/90 Hip Flow1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2A
Bird Dog1 Set
1 Set
12 Reps
12 Reps
-
-
2B
A And B Skips1 Set
4 Reps
@10
3A
Box Jump1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@10
@10
@10
3B
Goblet Squat1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
4A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4B
Inverted Row1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5A
Renegade Row1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5B
Leg Extension1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5C
Plank1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@7
@7
@7
Day 2
1
Foam Roller1 Set
10 Reps
-
2A
Single Leg Glute Bridge1 Set
1 Set
10 Reps
10 Reps
-
-
2B
Deadbug1 Set
1 Set
12 Reps
12 Reps
-
-
2C
Hip Airplanes1 Set
5 Reps
-
3A
Broad Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@10
@10
@10
3B
Single Leg Romanian Deadlift1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4A
Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
4B
Hip Thrust (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5A
Step-Up (Weighted)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
5B
Push Up1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
5C
Side Plank1 Set
1 Set
1 Set
30 mins
30 mins
30 mins
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-
-
Day 3
1A
Foam Roller1 Set
-
1B
Hip Mobility1 Set
-
1C
Dynamic Mobility1 Set
-
1D
Spine Mobility 31 Set
-
2A
Lateral Bounds1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2B
Med Ball Slam1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
2C
Medicine Ball Rotational Slam1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
3A
BOSU Dome Up Alternating Lateral Squat Jump1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3B
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4A
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4B
Hamstring Slider1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5A
Bicep Curl To Shoulder Press1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5B
Copenhagen Plank1 Set
1 Set
1 Set
20-30 mins
20-30 mins
20-30 mins
-
-
-
5C
Superman1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-