Program Description
To build muscle while maintaining decent level of cardio vascular fitness and functional strength.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedSep 13, 2025 11:54
- Last EditedSep 20, 2025 03:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Upper Back
10.1%
Triceps
9.1%
Hamstrings
8.2%
Biceps
8.2%
Chest
8.2%
Glutes
7.2%
Abs
6.7%
Lats
6.3%
Front Delts
5.3%
Adductors
4.3%
Rear Delts
4.3%
Middle Delts
3.4%
Other
2.4%
Calves
2.4%
Lower Back
1.9%
Forearms
1%
Cardio
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Week 1
1 / 8 Weeks
Day 3
1
Swim1 Set
45-75 mins
@6
Day 4
1
Yoga1 Set
45-60 mins
@6
Day 7
1
Swim1 Set
45-75 mins
@6
Day 1
1
Squat (Barbell)3 Sets
4-8 Reps
@9
2
Walking Lunge (Dumbbell)3 Sets
8-12 Reps
@9
3
Abs Circuit3 Sets
8-12 Reps
@8
4A
Leg Extension3 Sets
8-12 Reps
@8
4B
Leg Curl3 Sets
8-12 Reps
@8
5A
Standing Calf Raise3 Sets
8-12 Reps
@8
5B
Hip Adductor (Machine)3 Sets
8-12 Reps
@8
Day 2
1
Incline Bench Press (Barbell)3 Sets
4-8 Reps
@9
2
Pull-Up (Wide Grip, Weighted)3 Sets
4-8 Reps
@9
3
Handstand Pushups3 Sets
4-8 Reps
@9
4A
Chest Fly (Cable)3 Sets
8-12 Reps
@8
4B
Seated Row (Cable)3 Sets
8-12 Reps
@8
5A
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@8
5B
Bicep Curl (Barbell)3 Sets
8-12 Reps
@8
Day 5
1
Bulgarian Split Squat (Barbell)3 Sets
4-8 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
@9
3
Dip (Weighted)3 Sets
4-8 Reps
@9
4A
Dumbbell Bench Pullover3 Sets
8-12 Reps
@8
4B
Face Pull3 Sets
8-12 Reps
@8
5A
Behind The Neck Press (Seated)3 Sets
8-12 Reps
@8
5B
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
@8
Day 6
1
Cardio1 Set
45-60 mins
@7