5.0
(1 rating)
Program Description
Moderate volume with higher frequency for arms and shoulders (trained each workout) Best for irregular work schedules. Ideally run the upper/lower on weekends and the full body on Wednesday,(for example) to hit each muscle group at least twice a week but minimise overlapping recovery. Feel free to swap the days around depending on workout schedule but if you’re going to train 2 days back to back then make these the upper/lower workouts
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedJun 23, 2024 11:32
- Last EditedAug 16, 2024 11:59
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Pec Fly (Dumbbell)
2
2B
Inverted Row
2
3A
Bicep Curl (EZ Bar)
3
3B
Skull Crusher
3
4
Standing Cross Body Cable Lateral Raise
4
5A
Face Pull
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Pec Fly (Dumbbell)
2
2B
Inverted Row
2
3A
Bicep Curl (EZ Bar)
3
3B
Skull Crusher
3
4
Standing Cross Body Cable Lateral Raise
4
5A
Face Pull
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Pec Fly (Dumbbell)
2
2B
Inverted Row
2
3A
Bicep Curl (EZ Bar)
3
3B
Skull Crusher
3
4
Standing Cross Body Cable Lateral Raise
4
5A
Face Pull
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Pec Fly (Dumbbell)
2
2B
Inverted Row
2
3A
Bicep Curl (EZ Bar)
3
3B
Skull Crusher
3
4
Standing Cross Body Cable Lateral Raise
4
5A
Face Pull
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Pec Fly (Dumbbell)
2
2B
Inverted Row
2
3A
Bicep Curl (EZ Bar)
3
3B
Skull Crusher
3
4
Standing Cross Body Cable Lateral Raise
4
5A
Face Pull
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Pec Fly (Dumbbell)
2
2B
Inverted Row
2
3A
Bicep Curl (EZ Bar)
3
3B
Skull Crusher
3
4
Standing Cross Body Cable Lateral Raise
4
5A
Face Pull
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Pec Fly (Dumbbell)
2
2B
Inverted Row
2
3A
Bicep Curl (EZ Bar)
3
3B
Skull Crusher
3
4
Standing Cross Body Cable Lateral Raise
4
5A
Face Pull
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Pec Fly (Dumbbell)
2
2B
Inverted Row
2
3A
Bicep Curl (EZ Bar)
3
3B
Skull Crusher
3
4
Standing Cross Body Cable Lateral Raise
4
5A
Face Pull
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Pec Fly (Dumbbell)
2
2B
Inverted Row
2
3A
Bicep Curl (EZ Bar)
3
3B
Skull Crusher
3
4
Standing Cross Body Cable Lateral Raise
4
5A
Face Pull
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Pec Fly (Dumbbell)
2
2B
Inverted Row
2
3A
Bicep Curl (EZ Bar)
3
3B
Skull Crusher
3
4
Standing Cross Body Cable Lateral Raise
4
5A
Face Pull
3
5B
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
2A
Hack Squat
3
2B
Overhead Tricep Extension (Cable)
3
3A
Reverse Nordic Curl
3
3B
Bayesian Curl
3
4A
Nordic Curl
3
4B
Lying Side Lateral Raise
3
5A
Romanian Deadlift (Barbell)
3
5B
Face Pull
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
2A
Hack Squat
3
2B
Overhead Tricep Extension (Cable)
3
3A
Reverse Nordic Curl
3
3B
Bayesian Curl
3
4A
Nordic Curl
3
4B
Lying Side Lateral Raise
3
5A
Romanian Deadlift (Barbell)
3
5B
Face Pull
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
2A
Hack Squat
3
2B
Overhead Tricep Extension (Cable)
3
3A
Reverse Nordic Curl
3
3B
Bayesian Curl
3
4A
Nordic Curl
3
4B
Lying Side Lateral Raise
3
5A
Romanian Deadlift (Barbell)
3
5B
Face Pull
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
2A
Hack Squat
3
2B
Overhead Tricep Extension (Cable)
3
3A
Reverse Nordic Curl
3
3B
Bayesian Curl
3
4A
Nordic Curl
3
4B
Lying Side Lateral Raise
3
5A
Romanian Deadlift (Barbell)
3
5B
Face Pull
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
2A
Hack Squat
3
2B
Overhead Tricep Extension (Cable)
3
3A
Reverse Nordic Curl
3
3B
Bayesian Curl
3
4A
Nordic Curl
3
4B
Lying Side Lateral Raise
3
5A
Romanian Deadlift (Barbell)
3
5B
Face Pull
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
2A
Hack Squat
3
2B
Overhead Tricep Extension (Cable)
3
3A
Reverse Nordic Curl
3
3B
Bayesian Curl
3
4A
Nordic Curl
3
4B
Lying Side Lateral Raise
3
5A
Romanian Deadlift (Barbell)
3
5B
Face Pull
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
2A
Hack Squat
3
2B
Overhead Tricep Extension (Cable)
3
3A
Reverse Nordic Curl
3
3B
Bayesian Curl
3
4A
Nordic Curl
3
4B
Lying Side Lateral Raise
3
5A
Romanian Deadlift (Barbell)
3
5B
Face Pull
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
2A
Hack Squat
3
2B
Overhead Tricep Extension (Cable)
3
3A
Reverse Nordic Curl
3
3B
Bayesian Curl
3
4A
Nordic Curl
3
4B
Lying Side Lateral Raise
3
5A
Romanian Deadlift (Barbell)
3
5B
Face Pull
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
2A
Hack Squat
3
2B
Overhead Tricep Extension (Cable)
3
3A
Reverse Nordic Curl
3
3B
Bayesian Curl
3
4A
Nordic Curl
3
4B
Lying Side Lateral Raise
3
5A
Romanian Deadlift (Barbell)
3
5B
Face Pull
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
2A
Hack Squat
3
2B
Overhead Tricep Extension (Cable)
3
3A
Reverse Nordic Curl
3
3B
Bayesian Curl
3
4A
Nordic Curl
3
4B
Lying Side Lateral Raise
3
5A
Romanian Deadlift (Barbell)
3
5B
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Supported Row (Dumbbell)
4
3A
Leg Press
4
3B
Dip (Bodyweight)
3
4A
Lying Leg Curl
3
4B
Lateral Raise (Dumbbell)
3
5A
Incline Curl (Dumbbell)
3
5B
Ab Wheel
3
5C
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Supported Row (Dumbbell)
4
3A
Leg Press
4
3B
Dip (Bodyweight)
3
4A
Lying Leg Curl
3
4B
Lateral Raise (Dumbbell)
3
5A
Incline Curl (Dumbbell)
3
5B
Ab Wheel
3
5C
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Supported Row (Dumbbell)
4
3A
Leg Press
4
3B
Dip (Bodyweight)
3
4A
Lying Leg Curl
3
4B
Lateral Raise (Dumbbell)
3
5A
Incline Curl (Dumbbell)
3
5B
Ab Wheel
3
5C
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Supported Row (Dumbbell)
4
3A
Leg Press
4
3B
Dip (Bodyweight)
3
4A
Lying Leg Curl
3
4B
Lateral Raise (Dumbbell)
3
5A
Incline Curl (Dumbbell)
3
5B
Ab Wheel
3
5C
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Supported Row (Dumbbell)
4
3A
Leg Press
4
3B
Dip (Bodyweight)
3
4A
Lying Leg Curl
3
4B
Lateral Raise (Dumbbell)
3
5A
Incline Curl (Dumbbell)
3
5B
Ab Wheel
3
5C
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Supported Row (Dumbbell)
4
3A
Leg Press
4
3B
Dip (Bodyweight)
3
4A
Lying Leg Curl
3
4B
Lateral Raise (Dumbbell)
3
5A
Incline Curl (Dumbbell)
3
5B
Ab Wheel
3
5C
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Supported Row (Dumbbell)
4
3A
Leg Press
4
3B
Dip (Bodyweight)
3
4A
Lying Leg Curl
3
4B
Lateral Raise (Dumbbell)
3
5A
Incline Curl (Dumbbell)
3
5B
Ab Wheel
3
5C
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Supported Row (Dumbbell)
4
3A
Leg Press
4
3B
Dip (Bodyweight)
3
4A
Lying Leg Curl
3
4B
Lateral Raise (Dumbbell)
3
5A
Incline Curl (Dumbbell)
3
5B
Ab Wheel
3
5C
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Supported Row (Dumbbell)
4
3A
Leg Press
4
3B
Dip (Bodyweight)
3
4A
Lying Leg Curl
3
4B
Lateral Raise (Dumbbell)
3
5A
Incline Curl (Dumbbell)
3
5B
Ab Wheel
3
5C
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Supported Row (Dumbbell)
4
3A
Leg Press
4
3B
Dip (Bodyweight)
3
4A
Lying Leg Curl
3
4B
Lateral Raise (Dumbbell)
3
5A
Incline Curl (Dumbbell)
3
5B
Ab Wheel
3
5C
Face Pull
3
Week 1
1 / 10 Weeks
Day 1
1A
Cambered Bar Barbell Bench press4 Sets
1B
Chin-Up (Bodyweight)4 Sets
2A
Pec Fly (Dumbbell)2 Sets
2B
Inverted Row2 Sets
3A
Bicep Curl (EZ Bar)3 Sets
3B
Skull Crusher3 Sets
4
Standing Cross Body Cable Lateral Raise4 Sets
5A
Face Pull3 Sets
5B
Ab Wheel3 Sets
Day 2
1
Front Squat (Barbell)2 Sets
2 Reps
2A
Hack Squat3 Sets
2B
Overhead Tricep Extension (Cable)3 Sets
3A
Reverse Nordic Curl3 Sets
3B
Bayesian Curl3 Sets
4A
Nordic Curl3 Sets
4B
Lying Side Lateral Raise3 Sets
5A
Romanian Deadlift (Barbell)3 Sets
5B
Face Pull3 Sets
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
2
Chest Supported Row (Dumbbell)4 Sets
3A
Leg Press4 Sets
3B
Dip (Bodyweight)3 Sets
4A
Lying Leg Curl3 Sets
4B
Lateral Raise (Dumbbell)3 Sets
5A
Incline Curl (Dumbbell)3 Sets
5B
Ab Wheel3 Sets
5C
Face Pull3 Sets
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Greg B.Age 42, Man
3 months ago
4 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Awesome (obviously)