Program Description
This is a more personalized program for me, and people who dont have a lot of time to dedicate to the gym. It's quick and effective, puts more emphasis on going to failure(or close to it), with less sets. I have found this works well for me. It also alteranates week by week to keep things fresh without stopping your progress. Lastly,this program incorporates a lot of supersets. This is because it helps build work capacity and makes your workout take even less time.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMar 28, 2025 01:25
- Last EditedApr 05, 2025 09:11
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
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
Incline Bench Press (Barbell)
2
10-12 reps
-
1B
Seated Row (Cable)
2
12-15 reps
-
2A
Chest Fly (Cable)
2
12-15 reps
-
2B
Pull-Up (Weighted)
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
-
1B
Wide Grip Pull-Up
2
12-15 reps
-
2A
Seated Overhead Press (Dumbbell)
2
12-15 reps
-
2B
One Arm Bent Over Row
2
12-15 reps
-
3A
Dip (Bodyweight)
2
12-15 reps
-
3B
Face Pull
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-12 reps
-
1B
Seated Row (Cable)
2
12-15 reps
-
2A
Chest Fly (Cable)
2
12-15 reps
-
2B
Pull-Up (Weighted)
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
-
1B
Wide Grip Pull-Up
2
12-15 reps
-
2A
Seated Overhead Press (Dumbbell)
2
12-15 reps
-
2B
One Arm Bent Over Row
2
12-15 reps
-
3A
Dip (Bodyweight)
2
12-15 reps
-
3B
Face Pull
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-12 reps
-
1B
Seated Row (Cable)
2
12-15 reps
-
2A
Chest Fly (Cable)
2
12-15 reps
-
2B
Pull-Up (Weighted)
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
-
1B
Wide Grip Pull-Up
2
12-15 reps
-
2A
Seated Overhead Press (Dumbbell)
2
12-15 reps
-
2B
One Arm Bent Over Row
2
12-15 reps
-
3A
Dip (Bodyweight)
2
12-15 reps
-
3B
Face Pull
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-12 reps
-
1B
Seated Row (Cable)
2
12-15 reps
-
2A
Chest Fly (Cable)
2
12-15 reps
-
2B
Pull-Up (Weighted)
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
-
1B
Wide Grip Pull-Up
2
12-15 reps
-
2A
Seated Overhead Press (Dumbbell)
2
12-15 reps
-
2B
One Arm Bent Over Row
2
12-15 reps
-
3A
Dip (Bodyweight)
2
12-15 reps
-
3B
Face Pull
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-12 reps
-
1B
Seated Row (Cable)
2
12-15 reps
-
2A
Chest Fly (Cable)
2
12-15 reps
-
2B
Pull-Up (Weighted)
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
-
1B
Wide Grip Pull-Up
2
12-15 reps
-
2A
Seated Overhead Press (Dumbbell)
2
12-15 reps
-
2B
One Arm Bent Over Row
2
12-15 reps
-
3A
Dip (Bodyweight)
2
12-15 reps
-
3B
Face Pull
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-12 reps
-
1B
Seated Row (Cable)
2
12-15 reps
-
2A
Chest Fly (Cable)
2
12-15 reps
-
2B
Pull-Up (Weighted)
2
8-10 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
-
1B
Wide Grip Pull-Up
2
12-15 reps
-
2A
Seated Overhead Press (Dumbbell)
2
12-15 reps
-
2B
One Arm Bent Over Row
2
12-15 reps
-
3A
Dip (Bodyweight)
2
12-15 reps
-
3B
Face Pull
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
5 reps
8 reps
-
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Bicep Curl (Cable)
2
12-15 reps
-
2B
Skull Crusher (Barbell)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Incline Bicep Curl
2
-
-
2B
Tricep Extension (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wood Chop
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
5 reps
8 reps
-
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Bicep Curl (Cable)
2
12-15 reps
-
2B
Skull Crusher (Barbell)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Incline Bicep Curl
2
-
-
2B
Tricep Extension (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wood Chop
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
5 reps
8 reps
-
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Bicep Curl (Cable)
2
12-15 reps
-
2B
Skull Crusher (Barbell)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Incline Bicep Curl
2
-
-
2B
Tricep Extension (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wood Chop
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
5 reps
8 reps
-
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Bicep Curl (Cable)
2
12-15 reps
-
2B
Skull Crusher (Barbell)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Incline Bicep Curl
2
-
-
2B
Tricep Extension (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wood Chop
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
5 reps
8 reps
-
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Bicep Curl (Cable)
2
12-15 reps
-
2B
Skull Crusher (Barbell)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Incline Bicep Curl
2
-
-
2B
Tricep Extension (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wood Chop
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
5 reps
8 reps
-
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Bicep Curl (Cable)
2
12-15 reps
-
2B
Skull Crusher (Barbell)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Hamstring Curl
2
12-15 reps
-
2A
Incline Bicep Curl
2
-
-
2B
Tricep Extension (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wood Chop
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-10 reps
-
1B
Lat Pulldown
2
12-15 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Bent Over Row (Barbell)
1
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-10 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Helms Row
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-10 reps
-
1B
Lat Pulldown
2
12-15 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Bent Over Row (Barbell)
1
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-10 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Helms Row
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-10 reps
-
1B
Lat Pulldown
2
12-15 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Bent Over Row (Barbell)
1
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-10 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Helms Row
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-10 reps
-
1B
Lat Pulldown
2
12-15 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Bent Over Row (Barbell)
1
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-10 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Helms Row
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-10 reps
-
1B
Lat Pulldown
2
12-15 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Bent Over Row (Barbell)
1
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-10 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Helms Row
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-10 reps
-
1B
Lat Pulldown
2
12-15 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Bent Over Row (Barbell)
1
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-10 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Helms Row
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Bicep Curl (EZ Bar)
2
12-15 reps
-
2A
Good Morning
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
10-12 reps
-
1B
Leg Extension
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Bicep Curl (EZ Bar)
2
12-15 reps
-
2A
Good Morning
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
10-12 reps
-
1B
Leg Extension
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Bicep Curl (EZ Bar)
2
12-15 reps
-
2A
Good Morning
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
10-12 reps
-
1B
Leg Extension
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Bicep Curl (EZ Bar)
2
12-15 reps
-
2A
Good Morning
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
10-12 reps
-
1B
Leg Extension
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Bicep Curl (EZ Bar)
2
12-15 reps
-
2A
Good Morning
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
10-12 reps
-
1B
Leg Extension
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
2
8-10 reps
-
1B
Bicep Curl (EZ Bar)
2
12-15 reps
-
2A
Good Morning
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
10-12 reps
-
1B
Leg Extension
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3A
Standing Calf Raise
2
12-15 reps
-
3B
Hanging Leg Raise
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)2 Sets
10-12 Reps
-
1B
Seated Row (Cable)2 Sets
12-15 Reps
-
2A
Chest Fly (Cable)2 Sets
12-15 Reps
-
2B
Pull-Up (Weighted)2 Sets
8-10 Reps
-
3A
Lateral Raise (Cable)2 Sets
12-15 Reps
-
3B
Rear Delt Fly (Dumbbell)2 Sets
15-20 Reps
-
Day 2
1A
Squat (Barbell)1 Set
1 Set
5 Reps
8 Reps
-
-
1B
Hamstring Curl2 Sets
12-15 Reps
-
2A
Bicep Curl (Cable)2 Sets
12-15 Reps
-
2B
Skull Crusher (Barbell)2 Sets
12-15 Reps
-
3A
Standing Calf Raise2 Sets
15-20 Reps
-
3B
Cable Crunch2 Sets
12-15 Reps
-
Day 3
1A
Overhead Press (Barbell)2 Sets
8-10 Reps
-
1B
Lat Pulldown2 Sets
12-15 Reps
-
2A
Incline Bench Press (Dumbbell)2 Sets
12-15 Reps
-
2B
Bent Over Row (Barbell)1 Set
12-15 Reps
-
3A
Lateral Raise (Cable)2 Sets
12-15 Reps
-
3B
Rear Delt Fly (Dumbbell)2 Sets
12-15 Reps
-
Day 4
1A
Heel Elevated Squat2 Sets
8-10 Reps
-
1B
Bicep Curl (EZ Bar)2 Sets
12-15 Reps
-
2A
Good Morning2 Sets
12-15 Reps
-
2B
Tricep Pushdown (Cable)2 Sets
12-15 Reps
-
3A
Standing Calf Raise2 Sets
12-15 Reps
-
3B
Hanging Leg Raise2 Sets
15-20 Reps
-