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Base

by Erik T.

Program Description

**Base** is a comprehensive 12-week bodybuilding program designed for intermediate lifters, featuring 24 workouts that challenge your strength and endurance. Each session lasts approximately 90 minutes and utilizes a full gym setup, ensuring you have access to the necessary equipment for optimal results. With a focus on muscle hypertrophy, this program incorporates a variety of exercises, including weighted dips, belt squats, and cable extensions, to sculpt and define your physique. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 30, 2025 08:46
  • Last Edited
    Nov 30, 2025 09:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Upper Back
11.4%
Biceps
10.2%
Hamstrings
7.6%
Lats
7.6%
Middle Delts
6.9%
Quadriceps
6.1%
Chest
5.9%
Calves
5.7%
Front Delts
5.5%
Glutes
4.6%
Lower Back
4.2%
Abs
3.6%
Forearms
3.2%
Rear Delts
2.7%
Neck
1.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
88%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
2 reps
90%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
2 reps
92%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4 reps
80%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
75%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
82.5%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
70%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
75%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
65%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
70%
2A
Preacher Curl (Barbell)
2
-
2B
Rear Delt Fly (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Romanian Deadlift (Barbell)
2
-
6
Pendulum Squat
2
-
7
Lateral Raise (Machine)
2
-
8
Shrug (Barbell)
2
-
9
Bicep Curl (EZ Bar)
2
-
10
JM Press (Smith Machine)
2
-
11
Neck Curl
2
-
12
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Viking Press
1
-
3
Belt Squat
2
-
4
Belt Squat RDL
2
-
5
One Arm Lateral Raise (Dumbbell)
2
-
6A
T-Bar Row
3
-
6B
Leg Raise (Captain's Chair)
2
-
7A
Seated Dumbbell Curl
2
-
7B
JM Press
2
-
8A
Bicep Curl (Cable)
2
-
8B
Overhead Tricep Extension (Cable)
2
-
9
Calf Raise (Leg Press)
3
-
10
Nordic Curl
2
-
11
Sissy Squat
2
-
Week 1
1 / 12 Weeks
Day 2
1
Dip (Weighted)
2 Sets
-
2
Viking Press
1 Set
-
3
Belt Squat
2 Sets
-
4
Belt Squat RDL
2 Sets
-
5
One Arm Lateral Raise (Dumbbell)
2 Sets
-
6A
T-Bar Row
3 Sets
-
6B
Leg Raise (Captain's Chair)
2 Sets
-
7A
Seated Dumbbell Curl
2 Sets
-
7B
JM Press
2 Sets
-
8A
Bicep Curl (Cable)
2 Sets
-
8B
Overhead Tricep Extension (Cable)
2 Sets
-
9
Calf Raise (Leg Press)
3 Sets
-
10
Nordic Curl
2 Sets
-
11
Sissy Squat
2 Sets
-
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3 Reps
85%
2A
Preacher Curl (Barbell)
2 Sets
-
2B
Rear Delt Fly (Dumbbell)
2 Sets
-
3
Pull-Up (Bodyweight)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Romanian Deadlift (Barbell)
2 Sets
-
6
Pendulum Squat
2 Sets
-
7
Lateral Raise (Machine)
2 Sets
-
8
Shrug (Barbell)
2 Sets
-
9
Bicep Curl (EZ Bar)
2 Sets
-
10
JM Press (Smith Machine)
2 Sets
-
11
Neck Curl
2 Sets
-
12
Calf Raise (Leg Press)
3 Sets
-