Program Description
To chisel yourself into an elite Natural lifter
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 25, 2025 10:36
- Last EditedOct 05, 2025 02:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
10.5%
Biceps
9.9%
Abs
9.9%
Chest
8.8%
Lats
7.7%
Hamstrings
7.2%
Front Delts
6.6%
Middle Delts
6.6%
Forearms
6.6%
Glutes
4.4%
Lower Back
3.9%
Quadriceps
3.3%
Rear Delts
2.8%
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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
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
-
1B
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Tricep Pushdown (Cable)
3
12-15 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
3
Decline Crunch
3
15-20 reps
-
4
Farmer's Walk (Weighted)
3
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Landmine Oblique Twist
3
12-15 reps
-
3C
Cable Crossover
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
2C
Hamstring Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Pull-Up (Bodyweight)3 Sets
-
1B
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
-
2A
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
2B
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
-
3
Decline Crunch3 Sets
15-20 Reps
-
4
Farmer's Walk (Weighted)3 Sets
2-4 mins
-
Day 2
1
Dip (Bodyweight)3 Sets
-
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
3B
Landmine Oblique Twist3 Sets
12-15 Reps
-
3C
Cable Crossover3 Sets
12-15 Reps
-
Day 3
1A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
1B
Hack Squat3 Sets
8-12 Reps
-
2A
Pullover (Dumbbell)3 Sets
8-12 Reps
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2B
Face Pull3 Sets
10-15 Reps
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2C
Hamstring Curl3 Sets
8-12 Reps
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Day 4
1
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
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2A
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
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2B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
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3A
Hammer Curl3 Sets
8-12 Reps
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3B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
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4
Hanging Leg Raise3 Sets
10-15 Reps
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