smh826

by shin M.

Program Description

**smh826** is a comprehensive 13-week bodybuilding program designed for intermediate to advanced lifters looking to build strength and muscle mass. With a structured schedule of 6 days per week, each session lasts approximately 60 minutes and incorporates essential compound movements like the bench press and overhead press, ensuring a balanced approach to upper body development. This program emphasizes progressive overload, with intensity levels tailored to challenge your limits and foster growth. Equip yourself with a full gym and prepare to elevate your training to new heights!

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
13 weeks
Time Per Workout
60 minutes
Created
Nov 26, 2025 04:03
Last Edited
Nov 28, 2025 05:07

Muscle Engagement

Front

Back

MuscleSet

Triceps

25.7%

Front Delts

25.7%

Middle Delts

21.4%

Chest

21.4%

Abs

4.3%

Cardio

1.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 13

Day 1

Bench Press (Barbell)

5 reps

70%

Day 1

Bench Press (Barbell)

5 reps

70%

Day 1

Bench Press (Barbell)

5 reps

70%

Day 1

Bench Press (Barbell)

5 reps

70%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

85%

Day 1

Bench Press (Barbell)

2 reps

88%

Day 1

Bench Press (Barbell)

1 reps

92%

Day 1

Bench Press (Barbell)

1 reps

94%

Day 1

Bench Press (Barbell)

3 reps

50%

Day 2

Overhead Press (Barbell)

5 reps

70%

Day 2

Overhead Press (Barbell)

5 reps

70%

Day 2

Overhead Press (Barbell)

5 reps

70%

Day 2

Overhead Press (Barbell)

5 reps

70%

Day 2

Overhead Press (Barbell)

3 reps

80%

Day 2

Overhead Press (Barbell)

3 reps

80%

Day 2

Overhead Press (Barbell)

3 reps

80%

Day 2

Overhead Press (Barbell)

3 reps

80%

Day 2

Overhead Press (Barbell)

3 reps

85%

Day 2

Overhead Press (Barbell)

2 reps

88%

Day 2

Overhead Press (Barbell)

1 reps

92%

Day 2

Overhead Press (Barbell)

1 reps

94%

Day 2

Overhead Press (Barbell)

3 reps

50%

Day 3

Bench Press (Barbell)

8 reps

65%

Day 3

Bench Press (Barbell)

8 reps

65%

Day 3

Bench Press (Barbell)

8 reps

65%

Day 3

Bench Press (Barbell)

8 reps

65%

Day 3

Bench Press (Barbell)

6 reps

75%

Day 3

Bench Press (Barbell)

6 reps

75%

Day 3

Bench Press (Barbell)

6 reps

75%

Day 3

Bench Press (Barbell)

6 reps

75%

Day 3

Bench Press (Barbell)

5 reps

65%

Day 3

Bench Press (Barbell)

5 reps

65%

Day 3

Bench Press (Barbell)

5 reps

65%

Day 3

Bench Press (Barbell)

5 reps

65%

Day 3

Bench Press (Barbell)

5 reps

50%

Day 4

Overhead Press (Barbell)

8 reps

65%

Day 4

Overhead Press (Barbell)

8 reps

65%

Day 4

Overhead Press (Barbell)

8 reps

65%

Day 4

Overhead Press (Barbell)

8 reps

65%

Day 4

Overhead Press (Barbell)

6 reps

75%

Day 4

Overhead Press (Barbell)

6 reps

75%

Day 4

Overhead Press (Barbell)

6 reps

75%

Day 4

Overhead Press (Barbell)

6 reps

75%

Day 4

Overhead Press (Barbell)

5 reps

65%

Day 4

Overhead Press (Barbell)

5 reps

65%

Day 4

Overhead Press (Barbell)

5 reps

65%

Day 4

Overhead Press (Barbell)

5 reps

65%

Day 4

Overhead Press (Barbell)

5 reps

50%

Day 5

Bench Press (Barbell)

3 reps

50%

Day 5

Bench Press (Barbell)

3 reps

50%

Day 5

Bench Press (Barbell)

3 reps

50%

Day 5

Bench Press (Barbell)

3 reps

50%

Day 5

Bench Press (Barbell)

3 reps

55%

Day 5

Bench Press (Barbell)

3 reps

55%

Day 5

Bench Press (Barbell)

3 reps

55%

Day 5

Bench Press (Barbell)

3 reps

55%

Day 5

Bench Press (Barbell)

2 reps

50%

Day 5

Bench Press (Barbell)

2 reps

50%

Day 5

Bench Press (Barbell)

2 reps

50%

Day 5

Bench Press (Barbell)

2 reps

50%

Day 5

Bench Press (Barbell)

3 reps

50%

Day 6

Overhead Press (Barbell)

3 reps

50%

Day 6

Overhead Press (Barbell)

3 reps

50%

Day 6

Overhead Press (Barbell)

3 reps

50%

Day 6

Overhead Press (Barbell)

3 reps

50%

Day 6

Overhead Press (Barbell)

3 reps

55%

Day 6

Overhead Press (Barbell)

3 reps

55%

Day 6

Overhead Press (Barbell)

3 reps

55%

Day 6

Overhead Press (Barbell)

3 reps

55%

Day 6

Overhead Press (Barbell)

2 reps

50%

Day 6

Overhead Press (Barbell)

2 reps

50%

Day 6

Overhead Press (Barbell)

2 reps

50%

Day 6

Overhead Press (Barbell)

2 reps

50%

Day 6

Overhead Press (Barbell)

3 reps

50%

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 7

Cardio

50 mins

Day 2

Overhead Press (Barbell)

5 Sets

5 Reps

70%

Day 3

Bench Press (Barbell)

4 Sets

8 Reps

65%

Day 4

Overhead Press (Barbell)

4 Sets

8 Reps

65%

Day 7

Cardio

1 Set

50 mins

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

70%

Day 5

Bench Press (Barbell)

8 Sets

3 Reps

50%

Day 6

Overhead Press (Barbell)

8 Sets

3 Reps

50%