8 week total workout

by Gianflavio Gordillo

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

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 12, 2025 03:35
  • Last Edited
    Jun 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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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 Press
8 Sets
12 Reps
-
3
Leg Curl
8 Sets
15 Reps
-
4
Leg Extension
8 Sets
15 Reps
-
5
Standing Calf Raise
4 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 Pullover
4 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 Raise
4 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 Fly
3 Sets
8 Reps
-
Day 4
1
Lat Pulldown (Close Grip)
4 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
4 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 Curl
4 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 Crossover
3 Sets
8 Reps
-
5
Lateral Raise (Machine)
4 Sets
8 Reps
-
6
Face Pull
4 Sets
8 Reps
-
7
Lateral Raise (Cable)
3 Sets
8 Reps
-