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18thofApril2025

by Ahmad F.
1 athletes joined
4.0
(1 rating)

Program Description

Getting Lean and growing muscles

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 18, 2025 07:00
  • Last Edited
    Jun 29, 2025 10:34

Summary

Unleash your strength with the **18thofApril2025** program, an 8-week journey designed for serious lifters. Committing just four days a week, you'll tackle a well-structured split focusing on Back/Biceps, Chest/Triceps, and Shoulders/Legs. Each session incorporates a mix of supersets and targeted exercises, ensuring you build muscle and enhance endurance. With a full gym at your disposal, prepare to challenge yourself and see real results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Pull-Up (Bodyweight)
3
-
1B
Trap Bar Deadlift
4
-
2
Wide Grip Lat Pulldown
3
-
3
Straight Arm Pulldown
3
-
4
Incline Bench Biceps Curls
4
-
5
Hammer Single Arm Preacher Bench
3
-
6
Ab Wheel
3
-
7
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Trap Bar Deadlift
4
-
2
Wide Grip Lat Pulldown
3
-
3
Straight Arm Pulldown
3
-
4
Incline Bench Biceps Curls
4
-
5
Hammer Single Arm Preacher Bench
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Trap Bar Deadlift
4
-
2
Wide Grip Lat Pulldown
3
-
3
Straight Arm Pulldown
3
-
4
Incline Bench Biceps Curls
4
-
5
Hammer Single Arm Preacher Bench
3
-
6
Ab Wheel
3
-
7
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Trap Bar Deadlift
4
-
2
Wide Grip Lat Pulldown
3
-
3
Straight Arm Pulldown
3
-
4
Incline Bench Biceps Curls
4
-
5
Hammer Single Arm Preacher Bench
3
-
6
Ab Wheel
3
-
7
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Trap Bar Deadlift
4
-
2
Wide Grip Lat Pulldown
3
-
3
Straight Arm Pulldown
3
-
4
Incline Bench Biceps Curls
4
-
5
Hammer Single Arm Preacher Bench
3
-
6
Ab Wheel
3
-
7
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Trap Bar Deadlift
4
-
2
Wide Grip Lat Pulldown
3
-
3
Straight Arm Pulldown
3
-
4
Incline Bench Biceps Curls
4
-
5
Hammer Single Arm Preacher Bench
3
-
6
Ab Wheel
3
-
7
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Trap Bar Deadlift
4
-
2
Wide Grip Lat Pulldown
3
-
3
Straight Arm Pulldown
3
-
4
Incline Bench Biceps Curls
4
-
5
Hammer Single Arm Preacher Bench
3
-
6
Ab Wheel
3
-
7
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Trap Bar Deadlift
4
-
2
Wide Grip Lat Pulldown
3
-
3
Straight Arm Pulldown
3
-
4
Incline Bench Biceps Curls
4
-
5
Hammer Single Arm Preacher Bench
3
-
6
Ab Wheel
3
-
7
Side Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10-20 reps
10-12 reps
8-10 reps
6-10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-12 reps
-
-
3
Kneeling Landmine Pushes
3
-
-
4
Incline Bench Press (Cable)
1
2
10-12 reps
8-10 reps
-
-
5
Dip (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10-20 reps
10-12 reps
8-10 reps
6-10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-12 reps
-
-
3
Kneeling Landmine Pushes
3
-
-
4
Incline Bench Press (Cable)
1
2
10-12 reps
8-10 reps
-
-
5
Dip (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10-20 reps
10-12 reps
8-10 reps
6-10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-12 reps
-
-
3
Kneeling Landmine Pushes
3
-
-
4
Incline Bench Press (Cable)
1
2
10-12 reps
8-10 reps
-
-
5
Dip (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10-20 reps
10-12 reps
8-10 reps
6-10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-12 reps
-
-
3
Kneeling Landmine Pushes
3
-
-
4
Incline Bench Press (Cable)
1
2
10-12 reps
8-10 reps
-
-
5
Dip (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10-20 reps
10-12 reps
8-10 reps
6-10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-12 reps
-
-
3
Kneeling Landmine Pushes
3
-
-
4
Incline Bench Press (Cable)
1
2
10-12 reps
8-10 reps
-
-
5
Dip (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10-20 reps
10-12 reps
8-10 reps
6-10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-12 reps
-
-
3
Kneeling Landmine Pushes
3
-
-
4
Incline Bench Press (Cable)
1
2
10-12 reps
8-10 reps
-
-
5
Dip (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10-20 reps
10-12 reps
8-10 reps
6-10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-12 reps
-
-
3
Kneeling Landmine Pushes
3
-
-
4
Incline Bench Press (Cable)
1
2
10-12 reps
8-10 reps
-
-
5
Dip (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10-20 reps
10-12 reps
8-10 reps
6-10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-12 reps
-
-
3
Kneeling Landmine Pushes
3
-
-
4
Incline Bench Press (Cable)
1
2
10-12 reps
8-10 reps
-
-
5
Dip (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Cable)
1
1
1
1
10-20 reps
10-16 reps
10-14 reps
10-12 reps
-
-
-
-
3
Incline Dumbbell Row
4
10-12 reps
-
4
Rear Delt Fly (Cable)
3
-
5
Sled Push/Pull
8
-
6
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
1
10-20 reps
10-16 reps
10-14 reps
10-12 reps
-
-
-
-
2
Incline Dumbbell Row
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
-
4
Rear Delt Fly (Cable)
3
-
5
Sled Push/Pull
8
-
6
Lunge (Dumbbell)
3
-
7
Ab Wheel
3
-
8
Side Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Cable)
1
1
1
1
10-20 reps
10-16 reps
10-14 reps
10-12 reps
-
-
-
-
3
Incline Dumbbell Row
4
10-12 reps
-
4
Rear Delt Fly (Cable)
3
-
5
Sled Push/Pull
8
-
6
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Cable)
1
1
1
1
10-20 reps
10-16 reps
10-14 reps
10-12 reps
-
-
-
-
3
Incline Dumbbell Row
4
10-12 reps
-
4
Rear Delt Fly (Cable)
3
-
5
Sled Push/Pull
8
-
6
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Cable)
1
1
1
1
10-20 reps
10-16 reps
10-14 reps
10-12 reps
-
-
-
-
3
Incline Dumbbell Row
4
10-12 reps
-
4
Rear Delt Fly (Cable)
3
-
5
Sled Push/Pull
8
-
6
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Cable)
1
1
1
1
10-20 reps
10-16 reps
10-14 reps
10-12 reps
-
-
-
-
3
Incline Dumbbell Row
4
10-12 reps
-
4
Rear Delt Fly (Cable)
3
-
5
Sled Push/Pull
8
-
6
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Cable)
1
1
1
1
10-20 reps
10-16 reps
10-14 reps
10-12 reps
-
-
-
-
3
Incline Dumbbell Row
4
10-12 reps
-
4
Rear Delt Fly (Cable)
3
-
5
Sled Push/Pull
8
-
6
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Cable)
1
1
1
1
10-20 reps
10-16 reps
10-14 reps
10-12 reps
-
-
-
-
3
Incline Dumbbell Row
4
10-12 reps
-
4
Rear Delt Fly (Cable)
3
-
5
Sled Push/Pull
8
-
6
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Chin-Up (Weighted)
4
-
3
Inchworm Walkout
3
-
4
Hight To Low Woodchoppers
3
10-15 reps
-
5
Bent Leg Raise
3
10-20 reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
4
-
7
Landmine Press
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Chin-Up (Weighted)
4
-
3
Bent Leg Raise
3
10-20 reps
-
4
Hight To Low Woodchoppers
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Chin-Up (Weighted)
4
-
3
Inchworm Walkout
3
-
4
Hight To Low Woodchoppers
3
10-15 reps
-
5
Bent Leg Raise
3
10-20 reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
4
-
7
Landmine Press
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Chin-Up (Weighted)
4
-
3
Inchworm Walkout
3
-
4
Hight To Low Woodchoppers
3
10-15 reps
-
5
Bent Leg Raise
3
10-20 reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
4
-
7
Landmine Press
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Chin-Up (Weighted)
4
-
3
Inchworm Walkout
3
-
4
Hight To Low Woodchoppers
3
10-15 reps
-
5
Bent Leg Raise
3
10-20 reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
4
-
7
Landmine Press
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Chin-Up (Weighted)
4
-
3
Inchworm Walkout
3
-
4
Hight To Low Woodchoppers
3
10-15 reps
-
5
Bent Leg Raise
3
10-20 reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
4
-
7
Landmine Press
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Chin-Up (Weighted)
4
-
3
Inchworm Walkout
3
-
4
Hight To Low Woodchoppers
3
10-15 reps
-
5
Bent Leg Raise
3
10-20 reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
4
-
7
Landmine Press
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Chin-Up (Weighted)
4
-
3
Inchworm Walkout
3
-
4
Hight To Low Woodchoppers
3
10-15 reps
-
5
Bent Leg Raise
3
10-20 reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
4
-
7
Landmine Press
3
-
8
Tricep Pushdown (Cable)
3
-
Week 1
1 / 8 Weeks
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
-
1B
Trap Bar Deadlift
4 Sets
-
2
Wide Grip Lat Pulldown
3 Sets
-
3
Straight Arm Pulldown
3 Sets
-
4
Incline Bench Biceps Curls
4 Sets
-
5
Hammer Single Arm Preacher Bench
3 Sets
-
6
Ab Wheel
3 Sets
-
7
Side Plank
3 Sets
-
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-12 Reps
8-10 Reps
6-10 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-12 Reps
-
-
3
Kneeling Landmine Pushes
3 Sets
-
-
4
Incline Bench Press (Cable)
1 Set
2 Sets
10-12 Reps
8-10 Reps
-
-
5
Dip (Weighted)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Skull Crusher (Barbell)
3 Sets
-
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
-
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-16 Reps
10-14 Reps
10-12 Reps
-
-
-
-
3
Incline Dumbbell Row
4 Sets
10-12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
-
5
Sled Push/Pull
8 Sets
-
6
Lunge (Dumbbell)
3 Sets
-
Day 4
1
Farmer's Walk (Weighted)
3 Sets
-
2
Chin-Up (Weighted)
4 Sets
-
3
Inchworm Walkout
3 Sets
-
4
Hight To Low Woodchoppers
3 Sets
10-15 Reps
-
5
Bent Leg Raise
3 Sets
10-20 Reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
-
7
Landmine Press
3 Sets
-
8
Tricep Pushdown (Cable)
3 Sets
-