Program Overview
- Program Length2 weeks
- CreatedJan 12, 2026 12:39
- Last EditedJan 12, 2026 01:35
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Hamstrings
10.5%
Upper Back
9.4%
Front Delts
9.4%
Middle Delts
8.2%
Quadriceps
8.2%
Glutes
8.2%
Biceps
7%
Lats
5.9%
Chest
4.7%
Abs
4.1%
Rear Delts
3.5%
Forearms
2.3%
Calves
2.3%
Lower Back
1.8%
Adductors
1.2%
Abductors
1.2%
Cardio
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
3
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
100 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
3
8-12 reps
RPE 9
5
Hammer Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
3
8-12 reps
RPE 9
5
Hammer Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
100 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 2 Weeks
Day 4
1
Barbell Row3 Sets
5 Reps
@9
2
Lat Pulldown3 Sets
8-12 Reps
@9
3
Seated Row (Cable)3 Sets
8-12 Reps
@9
4
Face Pull3 Sets
8-12 Reps
@9
5
Hammer Curl (Cable)3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
Day 2
1
Bench Press (Barbell)3 Sets
3-5 Reps
@9
2
Overhead Press (Barbell)3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
4
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@9
5A
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@9
6
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@9
7A
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@9
Day 7
1
Cardio1 Set
30 mins
-
Day 1
1
Deadlift (Barbell)3 Sets
5+ Reps
@9
2
Lat Pulldown3 Sets
8-12 Reps
@9
3
Seated Row (Cable)3 Sets
8-12 Reps
@9
4
Face Pull3 Sets
8-12 Reps
@9
5
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)3 Sets
5+ Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@9
3
Leg Press3 Sets
8-12 Reps
@9
4
Leg Curl3 Sets
8-12 Reps
@9
5
Standing Calf Raise3 Sets
8-12 Reps
@9
Day 5
1
Overhead Press (Barbell)3 Sets
5+ Reps
@9
2
Bench Press (Barbell)3 Sets
3-5 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
4
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@9
5A
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@9
6
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@9
7A
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@9
Day 6
1
Squat (Barbell)3 Sets
5+ Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@9
3
Leg Press3 Sets
8-12 Reps
@9
4
Leg Curl3 Sets
8-12 Reps
@9
5
Standing Calf Raise3 Sets
8-12 Reps
@9