Program Description
This training plan is built for anyone serious about building real muscle, gaining strength, and staying consistent, without sacrificing recovery or burning out. My program uses a proven Push/Pull/Legs + Upper/Lower split, spread over 5 training days with 2 rest days each week. This structure combines the best of both worlds: the high volume and intensity needed to stimulate muscle growth, plus the frequency and smart recovery that keep you progressing week after week. What makes this program different? ✅ Balanced Volume & Intensity: Each session is designed to challenge you — but not crush you. ✅ Optimal Frequency: Every major muscle group gets trained twice per week for maximum hypertrophy. ✅ Built-In Recovery: Strategic rest days ensure your body rebuilds stronger, not just more tired. ✅ Sustainable & Effective: No random workouts, every rep, set, and session has a purpose. ✅Easy to progressive overload every week with the best exercise and the most stable one. Whether you’re looking to break a plateau, take your physique to the next level, or just follow a plan that works, this program delivers results when you put in the work. Train smart. Grow strong. Recover well. Repeat.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJul 17, 2025 07:35
- Last EditedJul 17, 2025 08:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly
2
5-9 reps
-
2
Lateral Raise (Cable)
2
5-9 reps
-
3
Chest Press (Machine)
2
5-9 reps
-
4
Shoulder Press (Machine)
2
5-9 reps
-
5
JM Press (Smith Machine)
2
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly
2
5-9 reps
-
2
Lateral Raise (Cable)
2
5-9 reps
-
3
Chest Press (Machine)
2
5-9 reps
-
4
Shoulder Press (Machine)
2
5-9 reps
-
5
JM Press (Smith Machine)
2
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly
2
5-9 reps
-
2
Lateral Raise (Cable)
2
5-9 reps
-
3
Chest Press (Machine)
2
5-9 reps
-
4
Shoulder Press (Machine)
2
5-9 reps
-
5
JM Press (Smith Machine)
2
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly
2
5-9 reps
-
2
Lateral Raise (Cable)
2
5-9 reps
-
3
Chest Press (Machine)
2
5-9 reps
-
4
Shoulder Press (Machine)
2
5-9 reps
-
5
JM Press (Smith Machine)
2
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly
2
5-9 reps
-
2
Lateral Raise (Cable)
2
5-9 reps
-
3
Chest Press (Machine)
2
5-9 reps
-
4
Shoulder Press (Machine)
2
5-9 reps
-
5
JM Press (Smith Machine)
2
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly
2
5-9 reps
-
2
Lateral Raise (Cable)
2
5-9 reps
-
3
Chest Press (Machine)
2
5-9 reps
-
4
Shoulder Press (Machine)
2
5-9 reps
-
5
JM Press (Smith Machine)
2
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Hammer Curl (Cable)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Shoulder Press (Machine)
1
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Reverse Pec Deck
1
5-9 reps
-
6
JM Press (Smith Machine)
1
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Shoulder Press (Machine)
1
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Reverse Pec Deck
1
5-9 reps
-
6
JM Press (Smith Machine)
1
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Shoulder Press (Machine)
1
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Reverse Pec Deck
1
5-9 reps
-
6
JM Press (Smith Machine)
1
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Shoulder Press (Machine)
1
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Reverse Pec Deck
1
5-9 reps
-
6
JM Press (Smith Machine)
1
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Shoulder Press (Machine)
1
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Reverse Pec Deck
1
5-9 reps
-
6
JM Press (Smith Machine)
1
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Shoulder Press (Machine)
1
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Reverse Pec Deck
1
5-9 reps
-
6
JM Press (Smith Machine)
1
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
3
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Low To High Fly2 Sets
5-9 Reps
-
2
Lateral Raise (Cable)2 Sets
5-9 Reps
-
3
Chest Press (Machine)2 Sets
5-9 Reps
-
4
Shoulder Press (Machine)2 Sets
5-9 Reps
-
5
JM Press (Smith Machine)2 Sets
5-9 Reps
-
6
Single Arm Tricep Extension (Cable)2 Sets
5-9 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)2 Sets
5-9 Reps
-
2
Pec Deck (Machine)2 Sets
5-9 Reps
-
3
Shoulder Press (Machine)1 Set
5-9 Reps
-
4
Lateral Raise (Cable)2 Sets
5-9 Reps
-
5
Reverse Pec Deck1 Set
5-9 Reps
-
6
JM Press (Smith Machine)1 Set
5-9 Reps
-
7
Single Arm Tricep Extension (Cable)2 Sets
5-9 Reps
-
8
Preacher Curl2 Sets
5-9 Reps
-
9
Hammer Curl (Dumbbell)1 Set
5-9 Reps
-
Day 7
1
Cardio1 Set
60 mins
-
Day 4
1
Cardio1 Set
60 mins
-
Day 6
1
Standing Calf Raise2 Sets
5-9 Reps
-
2
Leg Extension3 Sets
5-9 Reps
-
3
Leg Press2 Sets
5-9 Reps
-
4
Hamstring Curl2 Sets
5-9 Reps
-
5
Stiff Leg Deadlift2 Sets
5-9 Reps
-
6
Hip Abductor (Machine)2 Sets
5-9 Reps
-
7
Hip Adductor (Machine)2 Sets
5-9 Reps
-
Day 3
1
Standing Calf Raise2 Sets
5-9 Reps
-
2
Leg Extension3 Sets
5-9 Reps
-
3
Leg Press2 Sets
5-9 Reps
-
4
Hamstring Curl2 Sets
5-9 Reps
-
5
Stiff Leg Deadlift2 Sets
5-9 Reps
-
6
Hip Abductor (Machine)2 Sets
5-9 Reps
-
7
Hip Adductor (Machine)2 Sets
5-9 Reps
-
Day 2
1
Wide Grip Lat Pulldown2 Sets
5-9 Reps
-
2
T-Bar Row2 Sets
5-9 Reps
-
3
Reverse Pec Deck2 Sets
5-9 Reps
-
4
Seated Dumbbell Curl2 Sets
5-9 Reps
-
5
Hammer Curl (Cable)2 Sets
5-9 Reps
-