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BoostcampPNG

Aidans Program

by Aidan Brantley

Program Description

Building Muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 05, 2026 06:37
  • Last Edited
    Apr 05, 2026 09:08
Muscle Engagement
Front
Back
MuscleSet
Chest
11.7%
Lats
11.3%
Triceps
10.5%
Front Delts
10.1%
Upper Back
10.1%
Abs
8.9%
Quadriceps
6.5%
Glutes
6.1%
Biceps
6.1%
Hamstrings
4.9%
Lower Back
3.6%
Calves
3.2%
Rear Delts
3.2%
Middle Delts
1.6%
Adductors
1.2%
Forearms
0.8%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Hamstring Curl
3
12 reps
+5 lbs
2
High Bar Squat (Barbell)
3
8 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
4
Sissy Squat
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
12 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Hamstring Curl
3
12 reps
+5 lbs
2
High Bar Squat (Barbell)
3
8 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
4
Sissy Squat
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
12 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Hamstring Curl
3
12 reps
+5 lbs
2
High Bar Squat (Barbell)
3
8 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
4
Sissy Squat
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
12 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Hamstring Curl
3
12 reps
+5 lbs
2
High Bar Squat (Barbell)
3
8 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
4
Sissy Squat
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
12 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Hamstring Curl
3
12 reps
+5 lbs
2
High Bar Squat (Barbell)
3
8 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
4
Sissy Squat
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
12 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Hamstring Curl
3
12 reps
+5 lbs
2
High Bar Squat (Barbell)
3
8 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
4
Sissy Squat
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
12 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Hamstring Curl
3
12 reps
+5 lbs
2
High Bar Squat (Barbell)
3
8 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
4
Sissy Squat
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
12 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Hamstring Curl
3
12 reps
+5 lbs
2
High Bar Squat (Barbell)
3
8 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
3
8 reps
+5 lbs
4
Sissy Squat
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
12 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8 reps
+5 lbs
2
Incline Bench Press (Barbell)
3
12 reps
+5 lbs
3
Chest Fly (Machine)
3
12 reps
+5 lbs
4
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
5
Tricep Extension (Machine) (Plate-Loaded)
3
12 reps
+5 lbs
6
Cable Crunch
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8 reps
+5 lbs
2
Incline Bench Press (Barbell)
3
12 reps
+5 lbs
3
Chest Fly (Machine)
3
12 reps
+5 lbs
4
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
5
Tricep Extension (Machine) (Plate-Loaded)
3
12 reps
+5 lbs
6
Cable Crunch
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8 reps
+5 lbs
2
Incline Bench Press (Barbell)
3
12 reps
+5 lbs
3
Chest Fly (Machine)
3
12 reps
+5 lbs
4
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
5
Tricep Extension (Machine) (Plate-Loaded)
3
12 reps
+5 lbs
6
Cable Crunch
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8 reps
+5 lbs
2
Incline Bench Press (Barbell)
3
12 reps
+5 lbs
3
Chest Fly (Machine)
3
12 reps
+5 lbs
4
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
5
Tricep Extension (Machine) (Plate-Loaded)
3
12 reps
+5 lbs
6
Cable Crunch
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8 reps
+5 lbs
2
Incline Bench Press (Barbell)
3
12 reps
+5 lbs
3
Chest Fly (Machine)
3
12 reps
+5 lbs
4
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
5
Tricep Extension (Machine) (Plate-Loaded)
3
12 reps
+5 lbs
6
Cable Crunch
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8 reps
+5 lbs
2
Incline Bench Press (Barbell)
3
12 reps
+5 lbs
3
Chest Fly (Machine)
3
12 reps
+5 lbs
4
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
5
Tricep Extension (Machine) (Plate-Loaded)
3
12 reps
+5 lbs
6
Cable Crunch
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8 reps
+5 lbs
2
Incline Bench Press (Barbell)
3
12 reps
+5 lbs
3
Chest Fly (Machine)
3
12 reps
+5 lbs
4
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
5
Tricep Extension (Machine) (Plate-Loaded)
3
12 reps
+5 lbs
6
Cable Crunch
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8 reps
+5 lbs
2
Incline Bench Press (Barbell)
3
12 reps
+5 lbs
3
Chest Fly (Machine)
3
12 reps
+5 lbs
4
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
5
Tricep Extension (Machine) (Plate-Loaded)
3
12 reps
+5 lbs
6
Cable Crunch
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip) (Assisted)
3
10 reps
+5 lbs
2
Bent Over Row (Barbell)
3
6 reps
+5 lbs
3
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
4
Seated Row (Cable)
2
12 reps
+5 lbs
5
Back Extension
3
15 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip) (Assisted)
3
10 reps
+5 lbs
2
Bent Over Row (Barbell)
3
6 reps
+5 lbs
3
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
4
Seated Row (Cable)
2
12 reps
+5 lbs
5
Back Extension
3
15 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip) (Assisted)
3
10 reps
+5 lbs
2
Bent Over Row (Barbell)
3
6 reps
+5 lbs
3
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
4
Seated Row (Cable)
2
12 reps
+5 lbs
5
Back Extension
3
15 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip) (Assisted)
3
10 reps
+5 lbs
2
Bent Over Row (Barbell)
3
6 reps
+5 lbs
3
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
4
Seated Row (Cable)
2
12 reps
+5 lbs
5
Back Extension
3
15 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip) (Assisted)
3
10 reps
+5 lbs
2
Bent Over Row (Barbell)
3
6 reps
+5 lbs
3
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
4
Seated Row (Cable)
2
12 reps
+5 lbs
5
Back Extension
3
15 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip) (Assisted)
3
10 reps
+5 lbs
2
Bent Over Row (Barbell)
3
6 reps
+5 lbs
3
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
4
Seated Row (Cable)
2
12 reps
+5 lbs
5
Back Extension
3
15 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip) (Assisted)
3
10 reps
+5 lbs
2
Bent Over Row (Barbell)
3
6 reps
+5 lbs
3
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
4
Seated Row (Cable)
2
12 reps
+5 lbs
5
Back Extension
3
15 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip) (Assisted)
3
10 reps
+5 lbs
2
Bent Over Row (Barbell)
3
6 reps
+5 lbs
3
Wide Grip Lat Pulldown
3
8 reps
+5 lbs
4
Seated Row (Cable)
2
12 reps
+5 lbs
5
Back Extension
3
15 reps
+5 lbs
6
Seated Calf Raise
2
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Dip (Assisted)
3
AMRAP
+5 lbs
3
Rear Delt Fly (Machine)
3
15 reps
+5 lbs
4
Chest Press (Machine)
3
15 reps
+5 lbs
5
Lateral Raise (Dumbbell)
2
20 reps
+5 lbs
6
Pullover (Dumbbell)
3
8 reps
+5 lbs
7
Cable Crunch
4
8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Dip (Assisted)
3
AMRAP
+5 lbs
3
Rear Delt Fly (Machine)
3
15 reps
+5 lbs
4
Chest Press (Machine)
3
15 reps
+5 lbs
5
Lateral Raise (Dumbbell)
2
20 reps
+5 lbs
6
Pullover (Dumbbell)
3
8 reps
+5 lbs
7
Cable Crunch
4
8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Dip (Assisted)
3
AMRAP
+5 lbs
3
Rear Delt Fly (Machine)
3
15 reps
+5 lbs
4
Chest Press (Machine)
3
15 reps
+5 lbs
5
Lateral Raise (Dumbbell)
2
20 reps
+5 lbs
6
Pullover (Dumbbell)
3
8 reps
+5 lbs
7
Cable Crunch
4
8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Dip (Assisted)
3
AMRAP
+5 lbs
3
Rear Delt Fly (Machine)
3
15 reps
+5 lbs
4
Chest Press (Machine)
3
15 reps
+5 lbs
5
Lateral Raise (Dumbbell)
2
20 reps
+5 lbs
6
Pullover (Dumbbell)
3
8 reps
+5 lbs
7
Cable Crunch
4
8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Dip (Assisted)
3
AMRAP
+5 lbs
3
Rear Delt Fly (Machine)
3
15 reps
+5 lbs
4
Chest Press (Machine)
3
15 reps
+5 lbs
5
Lateral Raise (Dumbbell)
2
20 reps
+5 lbs
6
Pullover (Dumbbell)
3
8 reps
+5 lbs
7
Cable Crunch
4
8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Dip (Assisted)
3
AMRAP
+5 lbs
3
Rear Delt Fly (Machine)
3
15 reps
+5 lbs
4
Chest Press (Machine)
3
15 reps
+5 lbs
5
Lateral Raise (Dumbbell)
2
20 reps
+5 lbs
6
Pullover (Dumbbell)
3
8 reps
+5 lbs
7
Cable Crunch
4
8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Dip (Assisted)
3
AMRAP
+5 lbs
3
Rear Delt Fly (Machine)
3
15 reps
+5 lbs
4
Chest Press (Machine)
3
15 reps
+5 lbs
5
Lateral Raise (Dumbbell)
2
20 reps
+5 lbs
6
Pullover (Dumbbell)
3
8 reps
+5 lbs
7
Cable Crunch
4
8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Dip (Assisted)
3
AMRAP
+5 lbs
3
Rear Delt Fly (Machine)
3
15 reps
+5 lbs
4
Chest Press (Machine)
3
15 reps
+5 lbs
5
Lateral Raise (Dumbbell)
2
20 reps
+5 lbs
6
Pullover (Dumbbell)
3
8 reps
+5 lbs
7
Cable Crunch
4
8 reps
+5 lbs
Week 1
1 / 8 Weeks
Day 1
1
Lying Leg Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
2
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
4
Sissy Squat
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
+5 lbs
+5 lbs
6
Seated Calf Raise
1 Set
1 Set
15 Reps
15 Reps
+5 lbs
+5 lbs
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5
Tricep Extension (Machine) (Plate-Loaded)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
6
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
+5 lbs
+5 lbs
+5 lbs
Day 3
1
Pull-Up (Neutral Grip) (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
4
Seated Row (Cable)
1 Set
1 Set
12 Reps
12 Reps
+5 lbs
+5 lbs
5
Back Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
+5 lbs
+5 lbs
+5 lbs
6
Seated Calf Raise
1 Set
1 Set
15 Reps
15 Reps
+5 lbs
+5 lbs
Day 4
1
Push Up
1 Set
AMRAP
-
2
Dip (Assisted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
+5 lbs
+5 lbs
+5 lbs
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
+5 lbs
+5 lbs
+5 lbs
4
Chest Press (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
+5 lbs
+5 lbs
+5 lbs
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
+5 lbs
+5 lbs
6
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs