Program Description
This 3-day-a-week full body program is built for maximum strength and conditioning, hitting every major muscle group each session. Optional cardio, stretching, and ab circuits are performed on off days, providing flexibility and optimal recovery for busy schedules. The training split balances intense lifts with functional movement, while off-day add-ons support endurance, flexibility, and core stability, helping you build muscle, improve overall fitness, and maintain readiness all week. Progression Method (Double Progression) For each exercise: Pick a target rep range (e.g., 8–12). When top reps are achieved for all sets with good form, increase load by 2.5–5lbs. Return to the low end of the range and repeat.
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 24, 2025 07:05
- Last EditedOct 25, 2025 07:53
Summary
Unleash your inner warrior with the N7 SpecOps Training Protocol, an intense 8-week program designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a dynamic mix of barbell and bodyweight exercises, focusing on strength, endurance, and explosive power. Each session incorporates strategic supersets to maximize muscle engagement and efficiency, ensuring you achieve peak performance. Equip yourself with the tools to conquer your goals and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Abs
10%
Lats
9.3%
Upper Back
9%
Front Delts
9%
Hamstrings
8.6%
Chest
7.9%
Middle Delts
7.6%
Glutes
6.6%
Quadriceps
5.2%
Calves
5.2%
Biceps
3.8%
Lower Back
1.7%
Stretching
1.7%
Adductors
1.4%
Forearms
0.7%
Rear Delts
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
5-8 reps
-
1B
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
15-20 reps
-
3B
Rotator Cuff External Rotations
3
15-20 reps
-
3C
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Squat (Barbell)
3
5-8 reps
-
4B
Lying Leg Curl
3
12-15 reps
-
4C
Standing Calf Raise
3
15-30 reps
-
5
Hanging Knee Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
5-8 reps
-
1B
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
15-20 reps
-
3B
Rotator Cuff External Rotations
3
15-20 reps
-
3C
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Squat (Barbell)
3
5-8 reps
-
4B
Lying Leg Curl
3
12-15 reps
-
4C
Standing Calf Raise
3
15-30 reps
-
5
Hanging Knee Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
5-8 reps
-
1B
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
15-20 reps
-
3B
Rotator Cuff External Rotations
3
15-20 reps
-
3C
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Squat (Barbell)
3
5-8 reps
-
4B
Lying Leg Curl
3
12-15 reps
-
4C
Standing Calf Raise
3
15-30 reps
-
5
Hanging Knee Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
5-8 reps
-
1B
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
15-20 reps
-
3B
Rotator Cuff External Rotations
3
15-20 reps
-
3C
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Squat (Barbell)
3
5-8 reps
-
4B
Lying Leg Curl
3
12-15 reps
-
4C
Standing Calf Raise
3
15-30 reps
-
5
Hanging Knee Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
5-8 reps
-
1B
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
15-20 reps
-
3B
Rotator Cuff External Rotations
3
15-20 reps
-
3C
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Squat (Barbell)
3
5-8 reps
-
4B
Lying Leg Curl
3
12-15 reps
-
4C
Standing Calf Raise
3
15-30 reps
-
5
Hanging Knee Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
5-8 reps
-
1B
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
15-20 reps
-
3B
Rotator Cuff External Rotations
3
15-20 reps
-
3C
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Squat (Barbell)
3
5-8 reps
-
4B
Lying Leg Curl
3
12-15 reps
-
4C
Standing Calf Raise
3
15-30 reps
-
5
Hanging Knee Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
5-8 reps
-
1B
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
15-20 reps
-
3B
Rotator Cuff External Rotations
3
15-20 reps
-
3C
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Squat (Barbell)
3
5-8 reps
-
4B
Lying Leg Curl
3
12-15 reps
-
4C
Standing Calf Raise
3
15-30 reps
-
5
Hanging Knee Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
5-8 reps
-
1B
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
15-20 reps
-
3B
Rotator Cuff External Rotations
3
15-20 reps
-
3C
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Squat (Barbell)
3
5-8 reps
-
4B
Lying Leg Curl
3
12-15 reps
-
4C
Standing Calf Raise
3
15-30 reps
-
5
Hanging Knee Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3A
Barbell Row
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Concentration Curl
3
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5A
Romanian Deadlift (Barbell)
3
8-12 reps
-
5B
Step-Up (Weighted)
3
10-15 reps
-
5C
Standing Calf Raise
3
15-30 reps
-
6
Side Plank
3
30-45 secs
-
7
Dead Bug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3A
Barbell Row
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Concentration Curl
3
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5A
Romanian Deadlift (Barbell)
3
8-12 reps
-
5B
Step-Up (Weighted)
3
10-15 reps
-
5C
Standing Calf Raise
3
15-30 reps
-
6
Side Plank
3
30-45 secs
-
7
Dead Bug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3A
Barbell Row
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Concentration Curl
3
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5A
Romanian Deadlift (Barbell)
3
8-12 reps
-
5B
Step-Up (Weighted)
3
10-15 reps
-
5C
Standing Calf Raise
3
15-30 reps
-
6
Side Plank
3
30-45 secs
-
7
Dead Bug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3A
Barbell Row
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Concentration Curl
3
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5A
Romanian Deadlift (Barbell)
3
8-12 reps
-
5B
Step-Up (Weighted)
3
10-15 reps
-
5C
Standing Calf Raise
3
15-30 reps
-
6
Side Plank
3
30-45 secs
-
7
Dead Bug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3A
Barbell Row
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Concentration Curl
3
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5A
Romanian Deadlift (Barbell)
3
8-12 reps
-
5B
Step-Up (Weighted)
3
10-15 reps
-
5C
Standing Calf Raise
3
15-30 reps
-
6
Side Plank
3
30-45 secs
-
7
Dead Bug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3A
Barbell Row
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Concentration Curl
3
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5A
Romanian Deadlift (Barbell)
3
8-12 reps
-
5B
Step-Up (Weighted)
3
10-15 reps
-
5C
Standing Calf Raise
3
15-30 reps
-
6
Side Plank
3
30-45 secs
-
7
Dead Bug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3A
Barbell Row
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Concentration Curl
3
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5A
Romanian Deadlift (Barbell)
3
8-12 reps
-
5B
Step-Up (Weighted)
3
10-15 reps
-
5C
Standing Calf Raise
3
15-30 reps
-
6
Side Plank
3
30-45 secs
-
7
Dead Bug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3A
Barbell Row
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Concentration Curl
3
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5A
Romanian Deadlift (Barbell)
3
8-12 reps
-
5B
Step-Up (Weighted)
3
10-15 reps
-
5C
Standing Calf Raise
3
15-30 reps
-
6
Side Plank
3
30-45 secs
-
7
Dead Bug
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Overhead Press (Barbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
3C
Dip (Bodyweight)
3
12-15 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Squat (Barbell)
3
8-10 reps
-
5A
Lying Leg Curl
3
12-15 reps
-
5B
Standing Calf Raise
3
15-20 reps
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Overhead Press (Barbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
3C
Dip (Bodyweight)
3
12-15 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Squat (Barbell)
3
8-10 reps
-
5A
Lying Leg Curl
3
12-15 reps
-
5B
Standing Calf Raise
3
15-20 reps
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Overhead Press (Barbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
3C
Dip (Bodyweight)
3
12-15 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Squat (Barbell)
3
8-10 reps
-
5A
Lying Leg Curl
3
12-15 reps
-
5B
Standing Calf Raise
3
15-20 reps
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Overhead Press (Barbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
3C
Dip (Bodyweight)
3
12-15 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Squat (Barbell)
3
8-10 reps
-
5A
Lying Leg Curl
3
12-15 reps
-
5B
Standing Calf Raise
3
15-20 reps
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Overhead Press (Barbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
3C
Dip (Bodyweight)
3
12-15 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Squat (Barbell)
3
8-10 reps
-
5A
Lying Leg Curl
3
12-15 reps
-
5B
Standing Calf Raise
3
15-20 reps
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Overhead Press (Barbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
3C
Dip (Bodyweight)
3
12-15 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Squat (Barbell)
3
8-10 reps
-
5A
Lying Leg Curl
3
12-15 reps
-
5B
Standing Calf Raise
3
15-20 reps
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Overhead Press (Barbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
3C
Dip (Bodyweight)
3
12-15 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Squat (Barbell)
3
8-10 reps
-
5A
Lying Leg Curl
3
12-15 reps
-
5B
Standing Calf Raise
3
15-20 reps
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Overhead Press (Barbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
3C
Dip (Bodyweight)
3
12-15 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Squat (Barbell)
3
8-10 reps
-
5A
Lying Leg Curl
3
12-15 reps
-
5B
Standing Calf Raise
3
15-20 reps
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Overhead Press (Barbell)3 Sets
8-12 Reps
-
2
Bench Press (Barbell)3 Sets
8-12 Reps
-
3A
Barbell Row3 Sets
8-12 Reps
-
3B
Pull-Up (Bodyweight)3 Sets
8-12 Reps
-
4A
Concentration Curl3 Sets
10-12 Reps
-
4B
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
5A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
5B
Step-Up (Weighted)3 Sets
10-15 Reps
-
5C
Standing Calf Raise3 Sets
15-30 Reps
-
6
Side Plank3 Sets
30-45 secs
-
7
Dead Bug3 Sets
10-15 Reps
-
Day 3
1
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
2A
Lat Pulldown3 Sets
8-12 Reps
-
2B
Barbell Row3 Sets
8-12 Reps
-
3A
Overhead Press (Barbell)3 Sets
8-12 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
3C
Dip (Bodyweight)3 Sets
12-15 Reps
-
4A
Hip Thrust (Barbell)3 Sets
8-12 Reps
-
4B
Squat (Barbell)3 Sets
8-10 Reps
-
5A
Lying Leg Curl3 Sets
12-15 Reps
-
5B
Standing Calf Raise3 Sets
15-20 Reps
-
6
Bird Dog3 Sets
10 Reps
-
7
Hanging Knee Raise3 Sets
12-15 Reps
-
Day 1
1A
Push Up (Weighted)3 Sets
5-8 Reps
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1B
Incline Bench Press (Barbell)3 Sets
8-12 Reps
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2A
Lat Pulldown3 Sets
8-12 Reps
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2B
Barbell Row3 Sets
8-12 Reps
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3A
Lateral Raise (Cable)3 Sets
15-20 Reps
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3B
Rotator Cuff External Rotations3 Sets
15-20 Reps
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3C
Skull Crusher (Barbell)3 Sets
12-15 Reps
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4A
Squat (Barbell)3 Sets
5-8 Reps
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4B
Lying Leg Curl3 Sets
12-15 Reps
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4C
Standing Calf Raise3 Sets
15-30 Reps
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5
Hanging Knee Raise3 Sets
12-15 Reps
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