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October 2024 - December 2024

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Program Description

Lose 10 lbs and drop to 170lbs while gaining muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 05, 2024 06:34
  • Last Edited
    Jun 18, 2025 01:01

Summary

Embark on a transformative 12-week journey designed to build strength and sculpt your physique with this comprehensive program. Scheduled for three days a week, you'll engage in a variety of targeted exercises, including barbell bench presses, squats, and curls, ensuring a balanced approach to upper and lower body training. Each session is crafted to challenge your limits while enhancing muscle definition and overall fitness. Get ready to unlock your potential and achieve your goals with a structured plan that fits seamlessly into your lifestyle!
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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
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
3
Dip (Assisted)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Concentration Curl
3 Sets
10 Reps
-
7
Preacher Curl (Barbell)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
2
Leg Press
4 Sets
10 Reps
-
3
Stiff Leg Deadlift
4 Sets
8 Reps
-
4
Seated Calf Raise
3 Sets
8 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
9
Shrug (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
Wide Grip Pull-Up
4 Sets
8 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Dumbbell Row
4 Sets
10 Reps
-
4
T-Bar Row
4 Sets
10 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-