Program Description
Increase mass and strength, targeting virtually all muscles. Focus on form. Definitely do drop sets and rest-pause sets at your own will. No abs, do those separately.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedApr 12, 2025 03:35
- Last EditedJun 18, 2025 11:40
Summary
Embark on an 8-week journey to total body transformation with this comprehensive workout program. Designed for 5 days a week, you'll tackle a balanced mix of strength training that targets all major muscle groups, including legs, chest, triceps, and shoulders. Each session incorporates a variety of exercises using barbells, dumbbells, and machines, ensuring you build strength and endurance effectively. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and engaged!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.9%
Chest
12.1%
Triceps
10.7%
Middle Delts
10.5%
Upper Back
9.9%
Quadriceps
9.2%
Rear Delts
7.5%
Hamstrings
7%
Biceps
5.5%
Lats
4.4%
Glutes
2.9%
Forearms
2.2%
Calves
1.8%
Abs
0.9%
Adductors
0.7%
Abductors
0.7%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
8
12 reps
-
3
Leg Curl
8
15 reps
-
4
Leg Extension
8
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
8
12 reps
-
3
Leg Curl
8
15 reps
-
4
Leg Extension
8
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
8
12 reps
-
3
Leg Curl
8
15 reps
-
4
Leg Extension
8
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
8
12 reps
-
3
Leg Curl
8
15 reps
-
4
Leg Extension
8
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
8
12 reps
-
3
Leg Curl
8
15 reps
-
4
Leg Extension
8
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
8
12 reps
-
3
Leg Curl
8
15 reps
-
4
Leg Extension
8
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
8
12 reps
-
3
Leg Curl
8
15 reps
-
4
Leg Extension
8
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
8
12 reps
-
3
Leg Curl
8
15 reps
-
4
Leg Extension
8
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Skull Crusher To Pullover
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Skull Crusher To Pullover
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Skull Crusher To Pullover
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Skull Crusher To Pullover
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Rear Delt Fly (Machine)
4
8 reps
-
5
Upright Row (Barbell)
4
8 reps
-
6
Single Arm Rear Delt Cable Fly
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
-
2
Lateral Raise (Machine)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Rear Delt Fly (Machine)
4
8 reps
-
5
Upright Row (Barbell)
4
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Rear Delt Fly (Machine)
4
8 reps
-
5
Upright Row (Barbell)
4
8 reps
-
6
Single Arm Rear Delt Cable Fly
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
-
2
Lateral Raise (Machine)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Rear Delt Fly (Machine)
4
8 reps
-
5
Upright Row (Barbell)
4
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Rear Delt Fly (Machine)
4
8 reps
-
5
Upright Row (Barbell)
4
8 reps
-
6
Single Arm Rear Delt Cable Fly
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
-
2
Lateral Raise (Machine)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Rear Delt Fly (Machine)
4
8 reps
-
5
Upright Row (Barbell)
4
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Rear Delt Fly (Machine)
4
8 reps
-
5
Upright Row (Barbell)
4
8 reps
-
6
Single Arm Rear Delt Cable Fly
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
-
2
Lateral Raise (Machine)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Rear Delt Fly (Machine)
4
8 reps
-
5
Upright Row (Barbell)
4
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Rear Delt Fly (Cable)
4
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5A
Bicep Curl (Barbell)
4
8 reps
-
5B
Hammer Curl
4
8 reps
-
5C
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Straight Arm Pulldown
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Rear Delt Fly (Cable)
4
8 reps
-
5A
Hammer Curl
4
8 reps
-
5B
Preacher Curl (EZ Bar)
4
8 reps
-
5C
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Rear Delt Fly (Cable)
4
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5A
Bicep Curl (Barbell)
4
8 reps
-
5B
Hammer Curl
4
8 reps
-
5C
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Straight Arm Pulldown
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Rear Delt Fly (Cable)
4
8 reps
-
5A
Hammer Curl
4
8 reps
-
5B
Preacher Curl (EZ Bar)
4
8 reps
-
5C
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Rear Delt Fly (Cable)
4
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5A
Bicep Curl (Barbell)
4
8 reps
-
5B
Hammer Curl
4
8 reps
-
5C
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Straight Arm Pulldown
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Rear Delt Fly (Cable)
4
8 reps
-
5A
Hammer Curl
4
8 reps
-
5B
Preacher Curl (EZ Bar)
4
8 reps
-
5C
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Rear Delt Fly (Cable)
4
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5A
Bicep Curl (Barbell)
4
8 reps
-
5B
Hammer Curl
4
8 reps
-
5C
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Straight Arm Pulldown
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Rear Delt Fly (Cable)
4
8 reps
-
5A
Hammer Curl
4
8 reps
-
5B
Preacher Curl (EZ Bar)
4
8 reps
-
5C
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Cable Crossover
3
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Face Pull
4
8 reps
-
7
Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Cable Crossover
3
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Face Pull
4
8 reps
-
7
Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Cable Crossover
3
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Face Pull
4
8 reps
-
7
Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Cable Crossover
3
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Face Pull
4
8 reps
-
7
Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Cable Crossover
3
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Face Pull
4
8 reps
-
7
Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Cable Crossover
3
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Face Pull
4
8 reps
-
7
Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Cable Crossover
3
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Face Pull
4
8 reps
-
7
Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
4
8 reps
-
3
Decline Bench Press (Barbell)
4
8 reps
-
4
Cable Crossover
3
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Face Pull
4
8 reps
-
7
Lateral Raise (Cable)
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)4 Sets
10 Reps
-
2
Leg Press8 Sets
12 Reps
-
3
Leg Curl8 Sets
15 Reps
-
4
Leg Extension8 Sets
15 Reps
-
5
Standing Calf Raise4 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
3
Chest Fly (Dumbbell)4 Sets
8 Reps
-
4
Skull Crusher To Pullover4 Sets
8 Reps
-
5
Tricep Pushdown (Cable)4 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)4 Sets
8 Reps
-
Day 3
1
Seated Overhead Press (Dumbbell)4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
3
Front Raise4 Sets
8 Reps
-
4
Rear Delt Fly (Machine)4 Sets
8 Reps
-
5
Upright Row (Barbell)4 Sets
8 Reps
-
6
Single Arm Rear Delt Cable Fly3 Sets
8 Reps
-
Day 4
1
Lat Pulldown (Close Grip)4 Sets
8 Reps
-
2
Wide Grip Lat Pulldown4 Sets
8 Reps
-
3
Rear Delt Fly (Cable)4 Sets
8 Reps
-
4
Shrug (Dumbbell)4 Sets
8 Reps
-
5A
Bicep Curl (Barbell)4 Sets
8 Reps
-
5B
Hammer Curl4 Sets
8 Reps
-
5C
Reverse Bicep Curl (EZ Bar)4 Sets
8 Reps
-
Day 5
1
Incline Bench Press (Barbell)4 Sets
8 Reps
-
2
Incline Chest Fly (Dumbbell)4 Sets
8 Reps
-
3
Decline Bench Press (Barbell)4 Sets
8 Reps
-
4
Cable Crossover3 Sets
8 Reps
-
5
Lateral Raise (Machine)4 Sets
8 Reps
-
6
Face Pull4 Sets
8 Reps
-
7
Lateral Raise (Cable)3 Sets
8 Reps
-