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VJ's program

by Vijay G.
3 athletes joined

Program Description

Balancing my morning badminton sessions with a structured 5-day strength training routine required careful planning to optimize performance and recovery. Separating squat and deadlift exercises into different days is a prudent approach to prevent overtraining and ensure adequate focus on each movement. Incorporating isolation exercises will further enhance muscle development and address specific weaknesses.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 13, 2025 12:34
  • Last Edited
    Jun 18, 2025 11:24

Summary

Unlock your strength with VJ's 8-week program, designed to challenge and transform your physique. Committed to five days a week, this program emphasizes foundational lifts like the bench press, squats, and deadlifts, ensuring you build power and muscle across all major muscle groups. Each workout is carefully structured with high-intensity sets, pushing you to reach your limits and achieve your fitness goals. Get ready to elevate your training and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hamstring Curl
3
10 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hamstring Curl
3
10 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hamstring Curl
3
10 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hamstring Curl
3
10 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hamstring Curl
3
10 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hamstring Curl
3
10 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hamstring Curl
3
10 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hamstring Curl
3
10 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Plank
3
60 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Plank
3
60 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Plank
3
60 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Plank
3
60 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Plank
3
60 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Plank
3
60 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Plank
3
60 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Plank
3
60 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@9
2
Leg Press
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Seated Calf Raise
4 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Barbell Row
3 Sets
8 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Hamstring Curl
3 Sets
10 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
5
Seated Calf Raise
4 Sets
10 Reps
@9
Day 5
1
Chest Fly (Dumbbell)
1 Set
10 Reps
@9
2
Seated Row (Cable)
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
6
Plank
3 Sets
60 Reps
@9