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by viperdonut
3 athletes joined

Program Description

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Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 20, 2025 06:08
  • Last Edited
    May 26, 2025 12:13
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
1 Set
2-4 Reps
@9
2
T-Bar Row
2 Sets
4-6 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
4-6 Reps
@9
4
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
4-6 Reps
@9
6
Preacher Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
Day 2
1
Stiff Leg Deadlift
1 Set
2-4 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9
3
Lying Leg Curl
2 Sets
6-8 Reps
@9
4
Leg Extension
2 Sets
6-10 Reps
@9
5
Standing Calf Raise
2 Sets
6-8 Reps
@9
Day 3
1
Pull-Up (Weighted)
1 Set
2-4 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
4-6 Reps
@9
3
Seated Row (Cable)
2 Sets
6-8 Reps
@9
4
Pec Deck (Machine)
2 Sets
6-8 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
6
Hammer Curl (Cable)
2 Sets
6-8 Reps
@9
Day 4
1
Bulgarian Split Squat (Dumbbell)
2 Sets
2-4 Reps
@9
2
Leg Extension
2 Sets
6-8 Reps
@9
3
Stiff Leg Deadlift
2 Sets
4-6 Reps
@9
4
Lying Leg Curl
2 Sets
6-8 Reps
@9
5
Standing Calf Raise
2 Sets
6-8 Reps
@9