Program Description
Short and simple 45-75 minute workouts, for hypertrophy. Focuses on basic movements to make the most efficient use of time. All muscle groups are worked at least once, but emphasis is placed on the most aesthetic muscles. The program suggests 4 days per week minimum, with 3 days of optional rest. All 3 rest-days can be skipped, at user's discretion, for accelerated progress.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle, Strength, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedFeb 18, 2026 03:07
- Last EditedMar 26, 2026 07:50
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
11.4%
Biceps
9.9%
Front Delts
9.1%
Quadriceps
8.9%
Lats
7.4%
Glutes
7.4%
Middle Delts
6.7%
Hamstrings
5.9%
Chest
5.4%
Abs
5.2%
Forearms
3.5%
Rear Delts
3%
Abductors
1.5%
Lower Back
1.5%
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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
Incline Chest Press (Machine)
2
1
6 reps
12 reps
RPE 8
RPE 10
2
Decline Bench Press (Machine)
2
1
6 reps
12 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
RPE 10
4
Incline Chest Fly (Machine)
2
1
6 reps
12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
6 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 10
2
Decline Bench Press (Machine)
1
1
1
6 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 10
3
Dip (Bodyweight)
1
RPE 10
4
Chest Fly (Machine)
1
2
6 reps
14 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6 reps
12 reps
RPE 8
RPE 10
2
Decline Bench Press (Machine)
2
1
6 reps
12 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
RPE 10
4
Incline Chest Fly (Machine)
2
1
6 reps
12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
6 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 10
2
Decline Bench Press (Machine)
1
1
1
6 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 10
3
Dip (Bodyweight)
1
RPE 10
4
Chest Fly (Machine)
1
2
6 reps
14 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Cable)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Single Arm Overhead Tricep Extension (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
4
Single Arm Tricep Extension (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
2
6 reps
12 reps
RPE 10
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
1
6 reps
12 reps
13 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Machine)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
6 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Cable)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Single Arm Overhead Tricep Extension (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
4
Single Arm Tricep Extension (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
2
6 reps
12 reps
RPE 10
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
1
6 reps
12 reps
13 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Machine)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
6 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Clean Deadlift
3
6 reps
RPE 8
3
Chest Supported Row (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 10
4
High Row
2
1
6 reps
6 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
6 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
1
6 reps
12 reps
RPE 9
RPE 10
6B
Spider Curl
2
1
6 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
1
1
1
6 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 10
3
Kelso Shrug (Chest Supported)
1
1
1
6 reps
12 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
6A
Incline Curl (Dumbbell)
1
1
1
6 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6B
Spider Curl
1
1
1
6 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Clean Deadlift
3
6 reps
RPE 8
3
Chest Supported Row (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 10
4
High Row
2
1
6 reps
6 reps
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
1
6 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
1
6 reps
12 reps
RPE 9
RPE 10
6B
Spider Curl
2
1
6 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
1
1
1
6 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 10
3
Kelso Shrug (Chest Supported)
1
1
1
6 reps
12 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
6A
Incline Curl (Dumbbell)
1
1
1
6 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6B
Spider Curl
1
1
1
6 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
6 reps
12 reps
RPE 8
RPE 9
2
Leg Extension
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Hamstring Curl
2
1
6 reps
12 reps
RPE 9
RPE 10
4
Seated Calf Raise (Machine)
2
1
6 reps
14 reps
RPE 10
RPE 10
5
Cable Crunch
2
1
6 reps
14 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
6 reps
12 reps
RPE 8
RPE 9
2
Leg Extension
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Hamstring Curl
2
1
6 reps
12 reps
RPE 9
RPE 10
4
Standing Calf Raise (Machine)
2
3
8 reps
14 reps
RPE 10
RPE 10
5
Cable Crunch
1
1
1
6 reps
12 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise (Machine)
2
1
6 reps
14 reps
RPE 10
RPE 10
2
Leg Press
2
1
6 reps
12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
6 reps
12 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
6 reps
12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
6 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise (Machine)
2
3
8 reps
14 reps
RPE 10
RPE 10
2
Leg Press
2
1
6 reps
12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
6 reps
12 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
6 reps
12 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
6 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Chest Press (Machine)2 Sets
1 Set
6 Reps
12 Reps
@8
@10
2
Decline Bench Press (Machine)2 Sets
1 Set
6 Reps
12 Reps
@8
@10
3
Dip (Bodyweight)1 Set
@10
4
Incline Chest Fly (Machine)2 Sets
1 Set
6 Reps
12 Reps
@10
@10
Day 2
1
Overhead Press (Barbell)2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Cable)2 Sets
1 Set
6 Reps
12 Reps
@9
@10
3
Single Arm Overhead Tricep Extension (Cable)2 Sets
1 Set
6 Reps
8 Reps
@9
@10
4
Single Arm Tricep Extension (Cable)2 Sets
1 Set
6 Reps
8 Reps
@9
@10
Day 3
1
Pull-Up (Bodyweight)3 Sets
@9
2
Clean Deadlift3 Sets
6 Reps
@8
3
Chest Supported Row (Machine)2 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
High Row2 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Bicep Curl (Dumbbell)1 Set
6 Reps
@10
6A
Incline Curl (Dumbbell)2 Sets
1 Set
6 Reps
12 Reps
@9
@10
6B
Spider Curl2 Sets
1 Set
6 Reps
12 Reps
@9
@10
Day 4
1
Leg Press2 Sets
1 Set
6 Reps
12 Reps
@8
@9
2
Leg Extension2 Sets
1 Set
6 Reps
12 Reps
@9
@10
3
Hamstring Curl2 Sets
1 Set
6 Reps
12 Reps
@9
@10
4
Seated Calf Raise (Machine)2 Sets
1 Set
6 Reps
14 Reps
@10
@10
5
Cable Crunch2 Sets
1 Set
6 Reps
14 Reps
@8
@10