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BoostcampPNG

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
    Apr 27, 2025 04:23
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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
-