MODERN GOLDEN ERA

by Alex M.
1 athletes joined

Program Description

Personal program people can follow along. Using personal experience from my 8 years of training experience. The program is inspired by Geoffrey variety Schofields current program but far less volume as well as with the goal of achieving a golden era physique.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 16, 2025 12:02
  • Last Edited
    Jun 18, 2025 12:02

Summary

Unlock your potential with the **MODERN GOLDEN ERA** program, an 8-week journey designed to sculpt and strengthen your physique. Committed to five days a week of targeted workouts, this program focuses on both upper and lower body strength, utilizing a mix of free weights and machines. Each session is crafted to challenge your limits while promoting muscle growth and endurance. Get ready to elevate your training and achieve the results you've always wanted!
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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
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
-
2
Barbell Row
2 Sets
4-8 Reps
-
3
Lateral Raise (Cable)
2 Sets
5-10 Reps
-
4
Preacher Curl (Dumbbell)
4 Sets
4-8 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
-
6A
Dip (Bodyweight)
2 Sets
AMRAP
-
6B
Wide Grip Pull-Up
2 Sets
AMRAP
-
Day 2
1
Leg Press (45 Degrees)
2 Sets
3-8 Reps
-
2
Hamstring Curl
2 Sets
4-8 Reps
-
3
Cable Crunch
2 Sets
6-12 Reps
-
4
Leg Extension
1 Set
6-12 Reps
-
5
Calf Raise (Leg Press)
1 Set
6-12 Reps
-
Day 3
1
Dip (Weighted)
2 Sets
3-5 Reps
-
2
Pull-Up (Weighted)
2 Sets
5-10 Reps
-
3
Lateral Raise (Cable)
2 Sets
5-10 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
5
JM Press
2 Sets
3-7 Reps
-
Day 4
1
Leg Press (45 Degrees)
2 Sets
3-8 Reps
-
2
Hamstring Curl
2 Sets
4-8 Reps
-
3
Cable Crunch
2 Sets
6-12 Reps
-
4
Leg Extension
1 Set
6-12 Reps
-
5
Calf Raise (Leg Press)
1 Set
6-12 Reps
-
Day 5
1
Preacher Curl (Dumbbell)
4 Sets
4-8 Reps
-
2
JM Press
2 Sets
3-8 Reps
-
3
Lu Raise
2 Sets
6-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
6-12 Reps
-
6
Preacher Curl (Dumbbell)
4 Sets
5-10 Reps
-