Program Overview
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 01, 2025 06:21
- Last EditedOct 01, 2025 10:36
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Biceps
11.9%
Triceps
11.8%
Front Delts
11.7%
Chest
11.2%
Lats
10.8%
Middle Delts
6.9%
Quadriceps
5.4%
Rear Delts
4.6%
Hamstrings
3.8%
Glutes
2.7%
Forearms
1.5%
Calves
1.4%
Abs
0.8%
Adductors
0.8%
Lower Back
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown
4
-
3
Seated Row (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Hammer Curl (Dumbbell)
4
-
6
Rear Delt Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown
4
-
3
Seated Row (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Hammer Curl (Dumbbell)
4
-
6
Rear Delt Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown
4
-
3
Seated Row (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Hammer Curl (Dumbbell)
4
-
6
Rear Delt Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown
4
-
3
Seated Row (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Hammer Curl (Dumbbell)
4
-
6
Rear Delt Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown
4
-
3
Seated Row (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Hammer Curl (Dumbbell)
4
-
6
Rear Delt Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown
4
-
3
Seated Row (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Hammer Curl (Dumbbell)
4
-
6
Rear Delt Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown
4
-
3
Seated Row (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Hammer Curl (Dumbbell)
4
-
6
Rear Delt Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown
4
-
3
Seated Row (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Hammer Curl (Dumbbell)
4
-
6
Rear Delt Fly (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Leg Extension
4
-
4
Leg Curl
4
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Leg Extension
4
-
4
Leg Curl
4
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Leg Extension
4
-
4
Leg Curl
4
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Leg Extension
4
-
4
Leg Curl
4
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Leg Extension
4
-
4
Leg Curl
4
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Leg Extension
4
-
4
Leg Curl
4
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Leg Extension
4
-
4
Leg Curl
4
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Leg Extension
4
-
4
Leg Curl
4
-
5
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Dip (Bodyweight)
4
-
3
Chest Fly (Cable)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Dip (Bodyweight)
4
-
3
Chest Fly (Cable)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Dip (Bodyweight)
4
-
3
Chest Fly (Cable)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Dip (Bodyweight)
4
-
3
Chest Fly (Cable)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Dip (Bodyweight)
4
-
3
Chest Fly (Cable)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Dip (Bodyweight)
4
-
3
Chest Fly (Cable)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Dip (Bodyweight)
4
-
3
Chest Fly (Cable)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Dip (Bodyweight)
4
-
3
Chest Fly (Cable)
4
-
4
Military Press (Barbell)
4
-
5
One Arm Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
4
-
3
Lat Pulldown (Close Grip)
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Reverse Pec Deck
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
4
-
3
Lat Pulldown (Close Grip)
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Reverse Pec Deck
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
4
-
3
Lat Pulldown (Close Grip)
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Reverse Pec Deck
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
4
-
3
Lat Pulldown (Close Grip)
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Reverse Pec Deck
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
4
-
3
Lat Pulldown (Close Grip)
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Reverse Pec Deck
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
4
-
3
Lat Pulldown (Close Grip)
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Reverse Pec Deck
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
4
-
3
Lat Pulldown (Close Grip)
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Reverse Pec Deck
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
4
-
3
Lat Pulldown (Close Grip)
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Reverse Pec Deck
4
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Chest Fly (Machine)1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
One Arm Lateral Raise (Cable)1 Set
1 Set
1 Set
1 Set
-
-
-
-
6
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 2
1
Wide Grip Pull-Up1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Lat Pulldown1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Seated Row (Machine)1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
6
Rear Delt Fly (Cable)1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Leg Extension1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Leg Curl1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Calf Raise (Machine)1 Set
1 Set
1 Set
-
-
-
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Dip (Bodyweight)1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Chest Fly (Cable)1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
One Arm Lateral Raise (Cable)1 Set
1 Set
1 Set
1 Set
-
-
-
-
6
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 5
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Chest Supported Row (Machine)1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
-
-
-
-
6
Reverse Pec Deck1 Set
1 Set
1 Set
1 Set
-
-
-
-