Program Description
To provide an efficient training regimen that helps individuals maximize their muscle gains and strength while minimizing the time spent in the gym. It focuses on optimizing workouts through evidence-based practices, targeting both hypertrophy and strength, and ensuring that exercises are effective and time-efficient. This program is suitable for various fitness levels, aiming to help users achieve their goals without excessive volume or unnecessary gym time.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedDec 25, 2025 09:48
- Last EditedDec 25, 2025 10:35
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Front Delts
8.8%
Glutes
8.8%
Triceps
7.9%
Upper Back
7.9%
Chest
7.9%
Hamstrings
7.5%
Biceps
7%
Lats
7%
Abs
7%
Forearms
4.8%
Middle Delts
4.4%
Calves
3.5%
Adductors
3.1%
Rear Delts
1.8%
Abductors
1.3%
Lower Back
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Seated Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Bench Press (Close Grip)
2
6-8 reps
RPE 10
9
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Seated Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Bench Press (Close Grip)
2
6-8 reps
RPE 10
9
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Seated Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Bench Press (Close Grip)
2
6-8 reps
RPE 10
9
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Seated Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bench Press (Close Grip)
2
6-8 reps
RPE 10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
3
Squat (Barbell)
1
AMRAP
85%
4
Lunge (Dumbbell)
1
6-8 reps
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Squat (Barbell)
1
AMRAP
90%
4
Lunge (Dumbbell)
1
6-8 reps
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Squat (Barbell)
1
AMRAP
95%
4
Lunge (Dumbbell)
1
6-8 reps
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Lunge (Dumbbell)
1
6-8 reps
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Machine Shrug
1
6-8 reps
RPE 9
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Machine Shrug
1
6-8 reps
RPE 9
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Machine Shrug
1
6-8 reps
RPE 9
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Machine Shrug
1
6-8 reps
RPE 9
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Sumo Deadlift (Barbell)
1
AMRAP
85%
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Leg Press
1
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Sumo Deadlift (Barbell)
1
AMRAP
90%
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Leg Press
1
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Sumo Deadlift (Barbell)
1
AMRAP
95%
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Leg Press
1
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press
1
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Cable Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
8-10 reps
RPE 10
4
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Cable Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
8-10 reps
RPE 10
4
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Cable Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
8-10 reps
RPE 10
4
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Cable Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
8-10 reps
RPE 10
4
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 5
1
Bayesian Cable Curl1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Overhead Tricep Extension (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Hammer Curl (Dumbbell)1 Set
8-10 Reps
@10
4
Cable Triceps Kickback1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Wrist Curl (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Wrist Extension (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Alternating Dumbbell Curl1 Set
6-8 Reps
@10
8
Lateral Raise (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
9
Dead Hang2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)1 Set
AMRAP
85%
3
Pec Deck (Machine)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Incline DB Y-Raise1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Pull-Up (Weighted)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
6
Seated Row (Machine)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Preacher Curl (EZ Bar)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Bench Press (Close Grip)2 Sets
6-8 Reps
@10
9
Lying Leg Raise1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 2
1
Seated Leg Curl1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Squat (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
3
Squat (Barbell)1 Set
AMRAP
85%
4
Lunge (Dumbbell)1 Set
6-8 Reps
@10
5
Leg Extension1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Hip Abductor (Machine)1 Set
6-8 Reps
@10
7
Calf Raise (Leg Press)2 Sets
6-8 Reps
@10
Day 3
1
Lat Pulldown (Close Grip)1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Chest Supported Row (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Machine Shrug1 Set
6-8 Reps
@9
4
Bench Press (Smith Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Lateral Raise (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
1-Arm Reverse Pec Deck1 Set
8-10 Reps
@10
7
Abs Crunch (Machine)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Sumo Deadlift (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Sumo Deadlift (Barbell)1 Set
AMRAP
85%
3
Leg Extension1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hip Thrust (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Leg Press1 Set
6-8 Reps
@9
6
Calf Raise (Leg Press)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10