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Mixed Body Program

by Brad F.

Program Description

Get big

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2026 05:05
  • Last Edited
    Feb 26, 2026 04:13
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.9%
Triceps
12.6%
Biceps
11.3%
Chest
8.1%
Quadriceps
7.8%
Upper Back
7.6%
Glutes
7.3%
Lats
7.1%
Hamstrings
6.8%
Middle Delts
4.9%
Forearms
3.4%
Abs
2.9%
Abductors
1.9%
Rear Delts
1.9%
Adductors
1.5%
Calves
1%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
6
Single Arm Row (Cable)
2
12 reps
RPE 7
7
Chest Fly (Machine)
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
11
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
12
Tricep Kickback
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
6
Single Arm Row (Cable)
2
12 reps
RPE 7
7
Chest Fly (Machine)
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
11
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
12
Tricep Kickback
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
6
Single Arm Row (Cable)
2
12 reps
RPE 7
7
Chest Fly (Machine)
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
11
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
12
Tricep Kickback
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
6
Single Arm Row (Cable)
2
12 reps
RPE 7
7
Chest Fly (Machine)
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
11
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
12
Tricep Kickback
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Goblet Squat
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Standing Calf Raise
3
12 reps
-
11
Bicep Curl (Barbell)
3
12 reps
-
12
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Goblet Squat
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Standing Calf Raise
3
12 reps
-
11
Bicep Curl (Barbell)
3
12 reps
-
12
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Goblet Squat
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Standing Calf Raise
3
12 reps
-
11
Bicep Curl (Barbell)
3
12 reps
-
12
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Goblet Squat
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Standing Calf Raise
3
12 reps
-
11
Bicep Curl (Barbell)
3
12 reps
-
12
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Decline Bench Press (Dumbbell)
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
1
1
15 reps
12 reps
-
-
9
French Press
3
12 reps
-
10
Tricep Rope Push Down (Cable)
3
12 reps
-
11
Dip (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Decline Bench Press (Dumbbell)
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
1
1
15 reps
12 reps
-
-
9
French Press
3
12 reps
-
10
Tricep Rope Push Down (Cable)
3
12 reps
-
11
Dip (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Decline Bench Press (Dumbbell)
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
1
1
15 reps
12 reps
-
-
9
French Press
3
12 reps
-
10
Tricep Rope Push Down (Cable)
3
12 reps
-
11
Dip (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Decline Bench Press (Dumbbell)
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
1
1
15 reps
12 reps
-
-
9
French Press
3
12 reps
-
10
Tricep Rope Push Down (Cable)
3
12 reps
-
11
Dip (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Split Squat (Dumbbell)
3
10 reps
-
8
Romanian Deadlift (Barbell)
3
10 reps
-
9
Front Raise
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
10 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Split Squat (Dumbbell)
3
10 reps
-
8
Romanian Deadlift (Barbell)
3
10 reps
-
9
Front Raise
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
10 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Split Squat (Dumbbell)
3
10 reps
-
8
Romanian Deadlift (Barbell)
3
10 reps
-
9
Front Raise
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
10 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Split Squat (Dumbbell)
3
10 reps
-
8
Romanian Deadlift (Barbell)
3
10 reps
-
9
Front Raise
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
10 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@7
@7
@7
@7
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
-
-
-
-
3
Lat Pulldown (Single Arm)
2 Sets
12 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
6
Single Arm Row (Cable)
2 Sets
12 Reps
@7
7
Chest Fly (Machine)
3 Sets
10 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
9
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
10
Concentration Curl
3 Sets
15 Reps
@7
11
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
12
Tricep Kickback
2 Sets
15 Reps
@7
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Hip Abductor (Machine)
3 Sets
15 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Goblet Squat
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
8
Front Raise
3 Sets
10 Reps
-
9
Single Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Standing Calf Raise
3 Sets
12 Reps
-
11
Bicep Curl (Barbell)
3 Sets
12 Reps
-
12
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
-
7
Chest Fly (Cable)
3 Sets
10 Reps
-
8
Single Arm Row (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
-
-
9
French Press
3 Sets
12 Reps
-
10
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
11
Dip (Weighted)
3 Sets
10 Reps
-
Day 4
1
Hack Squat
3 Sets
10 Reps
-
2
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
4
Shoulder Press (Machine)
3 Sets
12 Reps
-
5
Leg Press
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
7
Split Squat (Dumbbell)
3 Sets
10 Reps
-
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
9
Front Raise
3 Sets
12 Reps
-
10
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
11
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
12
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-