Program Description
**North: 8-Week Strength Program** Embark on an 8-week journey designed to build strength and enhance muscle definition through targeted workouts. With training sessions scheduled 5 days a week, you'll engage in a variety of exercises that focus on major muscle groups, utilizing both machines and free weights. Each workout emphasizes the 5-9 rep range, pushing you to train close to failure for optimal gains. Get ready to transform your physique and elevate your lifting game with this structured and effective program!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 10, 2025 02:50
- Last EditedOct 10, 2025 03:10
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Triceps
10.5%
Biceps
9.7%
Lats
8.9%
Chest
8.5%
Hamstrings
8.1%
Quadriceps
7.8%
Front Delts
6.6%
Middle Delts
5.8%
Glutes
3.9%
Calves
3.9%
Adductors
3.9%
Rear Delts
3.7%
Lower Back
1.9%
Forearms
1.2%
Abductors
0.8%
Abs
0.8%
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4.8 Stars with 10, 000+ Ratings
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
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Pushdown
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
JM Press
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Pushdown
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
JM Press
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Pushdown
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
JM Press
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Pushdown
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
JM Press
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Pushdown
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
JM Press
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Pushdown
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
JM Press
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Pushdown
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
JM Press
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Pushdown
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
JM Press
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
-
2
Leg Extension
2
-
-
3
Leg Press
2
-
-
4
Hamstring Curl
2
-
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
2
-
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
5-9 Reps
-
2
Chest Fly (Machine)2 Sets
5-9 Reps
-
3
Single Arm Tricep Extension (Cable)2 Sets
5-9 Reps
-
4
Lateral Raise (Cable)2 Sets
5-9 Reps
-
5
Shoulder Press (Machine)2 Sets
5-9 Reps
-
6
JM Press2 Sets
5-9 Reps
-
Day 2
1
Wide Grip Lat Pulldown2 Sets
5-9 Reps
-
2A
Kelso Shrug2 Sets
5-9 Reps
-
2B
T-Bar Row2 Sets
5-9 Reps
-
3
Reverse Pec Deck2 Sets
5-9 Reps
-
4
Seated Dumbbell Curl2 Sets
5-9 Reps
-
5
Single Arm Row (Cable)2 Sets
5-9 Reps
-
6
Hammer Curl (Cable)1 Set
5-9 Reps
-
Day 3
1
Standing Calf Raise2 Sets
-
-
2
Leg Extension2 Sets
-
-
3
Leg Press2 Sets
-
-
4
Hamstring Curl2 Sets
-
-
5
Stiff Leg Deadlift1 Set
-
-
6
Hip Adductor (Machine)2 Sets
-
-
Day 4
1
Incline Bench Press (Smith Machine)2 Sets
5-9 Reps
-
2
Wide Grip Lat Pulldown2 Sets
5-9 Reps
-
3
Single Arm Pushdown2 Sets
5-9 Reps
-
4
Preacher Curl (EZ Bar)2 Sets
5-9 Reps
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5
Bench Press (Barbell)1 Set
5-9 Reps
-
6
Lateral Raise (Cable)2 Sets
5-9 Reps
-
7A
T-Bar Row2 Sets
5-9 Reps
-
7B
Kelso Shrug2 Sets
5-9 Reps
-
8
JM Press1 Set
5-9 Reps
-
9
Hammer Curl (Cable)1 Set
5-9 Reps
-
10
Reverse Pec Deck1 Set
5-9 Reps
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Day 5
1
Standing Calf Raise2 Sets
-
-
2
Leg Extension2 Sets
-
-
3
Leg Press2 Sets
-
-
4
Hamstring Curl2 Sets
-
-
5
Stiff Leg Deadlift1 Set
-
-
6
Hip Adductor (Machine)2 Sets
-
-