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BoostcampPNG

Customized baby

by Bailey Mosher

Program Description

for me to look great

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 03, 2025 07:53
  • Last Edited
    Jun 03, 2025 08:17
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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
Squat (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Hamstring Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Calf Raise (Machine)
3
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Hamstring Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Calf Raise (Machine)
3
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Hamstring Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Calf Raise (Machine)
3
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Hamstring Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Calf Raise (Machine)
3
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Hamstring Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Calf Raise (Machine)
3
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Hamstring Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Calf Raise (Machine)
3
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Hamstring Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Calf Raise (Machine)
3
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Hamstring Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Calf Raise (Machine)
3
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
6 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
6 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
6 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
6 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
6 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
6 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
6 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
6 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bent Over Row (Dumbbell)
3
8 reps
-
4
Dip (Assisted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bent Over Row (Dumbbell)
3
8 reps
-
4
Dip (Assisted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bent Over Row (Dumbbell)
3
8 reps
-
4
Dip (Assisted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bent Over Row (Dumbbell)
3
8 reps
-
4
Dip (Assisted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bent Over Row (Dumbbell)
3
8 reps
-
4
Dip (Assisted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bent Over Row (Dumbbell)
3
8 reps
-
4
Dip (Assisted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bent Over Row (Dumbbell)
3
8 reps
-
4
Dip (Assisted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bent Over Row (Dumbbell)
3
8 reps
-
4
Dip (Assisted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Good Morning
2
10 reps
-
3
Back Extension
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
6
Abs Crunch (Bodyweight)
1
200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Good Morning
2
10 reps
-
3
Back Extension
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
6
Abs Crunch (Bodyweight)
1
200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Good Morning
2
10 reps
-
3
Back Extension
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
6
Abs Crunch (Bodyweight)
1
200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Good Morning
2
10 reps
-
3
Back Extension
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
6
Abs Crunch (Bodyweight)
1
200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Good Morning
2
10 reps
-
3
Back Extension
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
6
Abs Crunch (Bodyweight)
1
200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Good Morning
2
10 reps
-
3
Back Extension
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
6
Abs Crunch (Bodyweight)
1
200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Good Morning
2
10 reps
-
3
Back Extension
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
6
Abs Crunch (Bodyweight)
1
200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Good Morning
2
10 reps
-
3
Back Extension
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
6
Abs Crunch (Bodyweight)
1
200 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Reverse Lunge (Barbell)
3 Sets
8 Reps
-
3
Hamstring Curl
3 Sets
8 Reps
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-
5
Calf Raise (Machine)
3 Sets
8 Reps
-
6
Hanging Leg Raise
2 Sets
10 Reps
-
7
Treadmill
1 Set
20 mins
-
Day 2
1
Pull-Up (Assisted)
3 Sets
8 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
4
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
6
Stair Climber
1 Set
20 mins
-
Day 3
1
Hack Squat
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
-
-
3
Hip Thrust (Barbell)
3 Sets
8 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Cable Crunch
3 Sets
8 Reps
-
6
Treadmill
1 Set
20 mins
-
Day 4
1
Push Up
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
4
Dip (Assisted)
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Stair Climber
1 Set
20 mins
-
Day 5
1
Treadmill
1 Set
10 mins
-
2
Good Morning
2 Sets
10 Reps
-
3
Back Extension
3 Sets
10 Reps
-
4
Hip Abductor (Machine)
3 Sets
12 Reps
-
5
Pull-Up (Assisted)
2 Sets
10 Reps
-
6
Abs Crunch (Bodyweight)
1 Set
200 Reps
-