bhais program

by null
3.0
(1 rating)

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!
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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