Program Description
Progression rules: Main lifts (Squat / Bench) • Hit top set at RPE ≤8 → +2.5 kg next week • RPE 8.5–9 → repeat weight • Form breakdown → −2.5 kg Deadlift • Increase every 2 weeks only • Or add 1 rep per set first (4×5 → then +2.5 kg) Accessories • Add reps until top of range • Then add small weight jumps
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 24, 2026 01:31
- Last EditedJan 24, 2026 05:53
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.9%
Quadriceps
12%
Glutes
12%
Triceps
8%
Upper Back
8%
Abs
7.7%
Front Delts
7.4%
Lats
6.3%
Biceps
4.9%
Chest
4.6%
Middle Delts
4%
Lower Back
3.7%
Adductors
3.1%
Rear Delts
2%
Calves
1.7%
Abductors
0.9%
Forearms
0.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Chest Supported Row (Dumbbell)
3
5 reps
-
5
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Deadlift (Barbell)4 Sets
4 Reps
@7
2
Leg Press3 Sets
10 Reps
@8
3
Back Extension (Weighted)3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)3 Sets
10 Reps
-
5
Abs Crunch (Machine)3 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
2
Bent Over Row (Barbell)4 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)4 Sets
5 Reps
@8
2
Squat (Paused)4 Sets
4 Reps
@6.5
3
Romanian Deadlift (Barbell)3 Sets
6 Reps
@7
4
Lying Leg Curl3 Sets
12 Reps
-
5
Standing Calf Raise3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
5 Reps
-
2
Pull-Up (Bodyweight)4 Sets
10 Reps
-
3
Overhead Press (Barbell)3 Sets
5 Reps
-
4
Chest Supported Row (Dumbbell)3 Sets
5 Reps
-
5
Face Pull3 Sets
12 Reps
-