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BoostcampPNG

HIT builder

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Program Description

Build the main muscle groups. Two day rest instead of one.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 16, 2025 08:43
  • Last Edited
    Jul 17, 2025 04:44
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Pec Deck (Machine)
1 Set
1 Set
6 Reps
-
-
1B
Incline Bench Press (Barbell)
1 Set
3 Reps
-
2
Lat Pulldown
1 Set
5 Reps
-
3
Deadlift (Barbell)
1 Set
8 Reps
-
Day 3
1A
Leg Extension
1 Set
15 Reps
-
1B
Leg Press
1 Set
15 Reps
-
2
Standing Calf Raise
1 Set
15 Reps
-
Day 5
1
Lateral Raise (Dumbbell)
1 Set
6 Reps
-
2
Reverse Pec Deck
1 Set
6 Reps
-
3
Bicep Curl (Barbell)
1 Set
6 Reps
-
4A
V-Handle Tricep Pushdown (Cable)
1 Set
6 Reps
-
4B
Dip (Bodyweight)
1 Set
3 Reps
-
Day 7
1A
Leg Extension
1 Set
1 Reps
-
1B
Squat (Barbell)
1 Set
8 Reps
-
2
Calf Raise (Machine)
1 Set
12 Reps
-
Day 2
1
Walk
1 Set
20 mins
-
Day 4
1
Walk
1 Set
20 mins
-
Day 6
1
Walk
1 Set
20 mins
-