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Elevate 2025/2026

by Caleb J.

Program Description

**Elevate 2025/2026** is a comprehensive 6-week program designed to enhance your strength and physique through a mix of bodybuilding and Olympic weightlifting techniques. With 30 workouts scheduled over the duration, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development. Each session lasts about 60 minutes, making it perfect for those with busy schedules. This program is tailored for intermediate lifters ready to push their limits and achieve new heights in their fitness journey. Get ready to elevate your training!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 12:49
  • Last Edited
    Sep 22, 2025 02:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Triceps
12%
Chest
10.4%
Biceps
9.8%
Hamstrings
9.8%
Glutes
9.6%
Lats
8.9%
Upper Back
8.3%
Front Delts
5.7%
Lower Back
2.8%
Forearms
2.2%
Middle Delts
2.1%
Rear Delts
2%
Abs
1.8%
Adductors
1.2%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Zercher Front-Foot Elevated Split Squat
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
6
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
1
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Zercher Front-Foot Elevated Split Squat
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
6
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
1
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Zercher Front-Foot Elevated Split Squat
4
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
6
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Chin-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Rear Delt Fly (Machine)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
T-Bar Row
4
1
10 reps
-
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Chin-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Rear Delt Fly (Machine)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
T-Bar Row
4
1
10 reps
-
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Chin-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Rear Delt Fly (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Incline Bench Press (Smith Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Decline Bench Press (Dumbbell)
4
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Bench Press (Dumbbell)
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Incline Bench Press (Smith Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Decline Bench Press (Dumbbell)
4
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Bench Press (Dumbbell)
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Incline Bench Press (Smith Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Decline Bench Press (Dumbbell)
4
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Bench Press (Dumbbell)
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
4
10 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Military Press (Barbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
4
12 reps
-
5A
Dip (Bodyweight)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3A
French Press
4
12 reps
-
4
Hammer Curl (Cable)
4
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Incline Hammer Curl (Dumbbell)
3
15 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3A
French Press
4
12 reps
-
4
Hammer Curl (Cable)
4
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Incline Hammer Curl (Dumbbell)
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3A
French Press
4
12 reps
-
4
Hammer Curl (Cable)
4
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Incline Hammer Curl (Dumbbell)
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3A
French Press
4
12 reps
-
4
Hammer Curl (Cable)
4
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Incline Hammer Curl (Dumbbell)
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3A
French Press
4
12 reps
-
4
Hammer Curl (Cable)
4
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Incline Hammer Curl (Dumbbell)
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Hack Squat
3
15 reps
-
4
Back Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
-
2
Walking Lunge
4
12 reps
-
3
Hip Thrust (Barbell)
3
15 reps
-
4
Leg Press
1
36 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Hack Squat
3
15 reps
-
4
Back Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
-
2
Walking Lunge
4
12 reps
-
3
Hip Thrust (Barbell)
3
15 reps
-
4
Leg Press
1
36 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Hack Squat
3
15 reps
-
4
Back Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
-
2
Walking Lunge
4
12 reps
-
3
Hip Thrust (Barbell)
3
15 reps
-
4
Leg Press
1
36 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Smith Machine)
4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
-
3
Leg Press
3 Sets
15 Reps
-
4
Walking Lunge
1 Set
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Chest Supported Row (Machine)
4 Sets
12 Reps
-
3
Standing Pullover (Cable)
3 Sets
15 Reps
-
4
Chin-Up (Bodyweight)
1 Set
-
Day 3
1
Chest Press (Machine)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Incline Bench Press (Smith Machine)
1 Set
-
Day 4
1
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
2
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
3
Military Press (Barbell)
4 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
5A
Dip (Bodyweight)
3 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
7
Lateral Raise (Cable)
1 Set
-
Day 5
1
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
2
Lying Leg Curl
4 Sets
12 Reps
-
3
Hack Squat
3 Sets
15 Reps
-
4
Back Extension
1 Set
-