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Next Level Muscle & Strength (4x Per Week)

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Program Description

(Full program instructions can be found in "The Vault" in the Project Hero Skool classroom) If you've been training consistently for about a year and you're ready to step up your muscle and strength gains, this program is for you! This program packs the perfect amount of volume, intensity, and complexity to take your results to the next level!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 16, 2025 08:42
  • Last Edited
    Dec 21, 2025 06:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
9.7%
Hamstrings
9.2%
Biceps
8.9%
Quadriceps
7.7%
Chest
7.1%
Upper Back
7.1%
Abs
7.1%
Glutes
6.9%
Middle Delts
6.6%
Lats
5.6%
Forearms
3.8%
Adductors
3.1%
Lower Back
2.8%
Rear Delts
2.6%
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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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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
Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7
3A
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3B
Deficit Push Up
4
AMRAP
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7
3A
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3B
Deficit Push Up
4
AMRAP
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3A
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3B
Deficit Push Up
4
AMRAP
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3A
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3B
Deficit Push Up
4
AMRAP
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3A
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3B
Deficit Push Up
4
AMRAP
RPE 9
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3A
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3B
Deficit Push Up
4
AMRAP
RPE 9
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3A
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
3B
Deficit Push Up
4
AMRAP
RPE 10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3A
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
3B
Deficit Push Up
4
AMRAP
RPE 10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Single Leg Calf Raise
4
AMRAP
RPE 9
6
Hip Adductor (Machine)
4
12-15 reps
RPE 7
7
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Single Leg Calf Raise
4
AMRAP
RPE 9
6
Hip Adductor (Machine)
4
12-15 reps
RPE 7
7
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Single Leg Calf Raise
4
AMRAP
RPE 9
6
Hip Adductor (Machine)
4
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Single Leg Calf Raise
4
AMRAP
RPE 9
6
Hip Adductor (Machine)
4
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
12-15 reps
RPE 9
5
Single Leg Calf Raise
4
AMRAP
RPE 9
6
Hip Adductor (Machine)
4
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
12-15 reps
RPE 9
5
Single Leg Calf Raise
4
AMRAP
RPE 9
6
Hip Adductor (Machine)
4
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
12-15 reps
RPE 10
5
Single Leg Calf Raise
4
AMRAP
RPE 10
6
Hip Adductor (Machine)
4
12-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
12-15 reps
RPE 10
5
Single Leg Calf Raise
4
AMRAP
RPE 10
6
Hip Adductor (Machine)
4
12-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2A
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Half-Kneeling Single-Arm Lat Pull Down
3
6-10 reps
RPE 7
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2A
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Half-Kneeling Single-Arm Lat Pull Down
3
6-10 reps
RPE 7
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Half-Kneeling Single-Arm Lat Pull Down
3
6-10 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Half-Kneeling Single-Arm Lat Pull Down
3
6-10 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3B
Half-Kneeling Single-Arm Lat Pull Down
3
6-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3B
Half-Kneeling Single-Arm Lat Pull Down
3
6-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Half-Kneeling Single-Arm Lat Pull Down
3
6-10 reps
RPE 10
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Half-Kneeling Single-Arm Lat Pull Down
3
6-10 reps
RPE 10
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 7
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Cable Crunch
4
8-12 reps
RPE 8
6
Single Leg Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 7
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Cable Crunch
4
8-12 reps
RPE 8
6
Single Leg Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Cable Crunch
4
8-12 reps
RPE 8
6
Single Leg Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Cable Crunch
4
8-12 reps
RPE 8
6
Single Leg Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Cable Crunch
4
8-12 reps
RPE 9
6
Single Leg Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Cable Crunch
4
8-12 reps
RPE 9
6
Single Leg Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Cable Crunch
4
8-12 reps
RPE 10
6
Single Leg Calf Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Cable Crunch
4
8-12 reps
RPE 10
6
Single Leg Calf Raise
4
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@7
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
@7
3A
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@7
3B
Deficit Push Up
4 Sets
AMRAP
@8
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8
6
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
4 Sets
6-10 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Hamstring Curl
3 Sets
12-15 Reps
@8
5
Single Leg Calf Raise
4 Sets
AMRAP
@9
6
Hip Adductor (Machine)
4 Sets
12-15 Reps
@7
7
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
2A
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@7
2B
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
3B
Half-Kneeling Single-Arm Lat Pull Down
3 Sets
6-10 Reps
@7
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@8
Day 4
1
Hack Squat
4 Sets
8-12 Reps
@7
2
Seated Hamstring Curl
3 Sets
6-10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Cable Crunch
4 Sets
8-12 Reps
@8
6
Single Leg Calf Raise
4 Sets
AMRAP
@9