Program Description
To gain beast mode strength. Can substitute one of the arm days for some chest exercises
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJan 23, 2026 03:20
- Last EditedJan 23, 2026 03:52
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Glutes
11.5%
Hamstrings
11%
Triceps
9.3%
Upper Back
9.1%
Biceps
8.1%
Middle Delts
7.6%
Front Delts
6.4%
Lower Back
5.6%
Rear Delts
5.1%
Forearms
3.6%
Abs
3.4%
Lats
3.4%
Adductors
2.4%
Chest
2%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
One Arm Lateral Raise (Cable)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
-
4
Overhead Extension (Dumbbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
-
2
Platz Squat
2
-
3
Rack Pull (Barbell)
3
-
4
Back Extension
4
-
5
Leg Extension
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Incline Curl (Dumbbell)
4
-
4
Preacher Curl (Machine)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Back Extension (Weighted)
4
-
4
Bulgarian Split Squat (Dumbbell)
4
-
5
Seated Hamstring Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
4
-
2
Rear Delt Row
4
-
3
Skull Crusher (Barbell)
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)4 Sets
4 Reps
@7.5
2
One Arm Lateral Raise (Cable)4 Sets
4 Reps
@8
3
Bench Press (Close Grip)4 Sets
-
4
Overhead Extension (Dumbbell)3 Sets
-
5
Face Pull3 Sets
-
6
Lateral Raise (Dumbbell)2 Sets
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Day 2
1
Squat (Low Bar)4 Sets
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2
Platz Squat2 Sets
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3
Rack Pull (Barbell)3 Sets
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4
Back Extension4 Sets
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5
Leg Extension4 Sets
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Day 3
1
Lat Pulldown4 Sets
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2
Chest Supported Row (Machine)3 Sets
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3
Incline Curl (Dumbbell)4 Sets
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4
Preacher Curl (Machine)3 Sets
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5
Hammer Curl (Dumbbell)3 Sets
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6
Bicep Curl (Cable)3 Sets
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Day 4
1
Platz Squat4 Sets
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2
Romanian Deadlift (Barbell)4 Sets
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3
Back Extension (Weighted)4 Sets
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4
Bulgarian Split Squat (Dumbbell)4 Sets
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5
Seated Hamstring Curl3 Sets
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Day 5
1
Behind The Back Lateral Raise (Cable)4 Sets
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2
Rear Delt Row4 Sets
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3
Skull Crusher (Barbell)1 Set
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4
Tricep Rope Push Down (Cable)3 Sets
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5
Overhead Tricep Extension (Cable)3 Sets
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6
V-Handle Tricep Pushdown (Cable)1 Set
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