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bhais program

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Program Description

to build muscle and power

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 31, 2024 09:04
  • Last Edited
    Jun 18, 2025 09:52

Summary

Unlock your strength potential with the bhais program, a comprehensive 10-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing equipment found in a full gym. This program emphasizes progressive overload, ensuring you build muscle and increase strength effectively. Get ready to transform your physique and elevate your performance—your journey starts now!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Quadriceps
13.9%
Chest
12.1%
Front Delts
11%
Hamstrings
10.4%
Biceps
8.4%
Middle Delts
7.3%
Glutes
6.7%
Upper Back
2.9%
Lats
2.6%
Lower Back
2.3%
Forearms
2.2%
Abs
1.9%
Rear Delts
1.3%
Adductors
1.1%
Abductors
0.8%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Machine)
4 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 2
1
Pull-Up (Weighted)
3 Sets
12 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
3
Front Raise
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12 Reps
@8
Day 4
1
Hammer Curl
3 Sets
15 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
3
Skull Crusher
3 Sets
12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Leg Press
3 Sets
12 Reps
@8
4
Seated Hamstring Curl
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8