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Program Description

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Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 11, 2026 09:42
  • Last Edited
    Feb 19, 2026 04:16
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.5%
Triceps
11.9%
Glutes
10.2%
Quadriceps
9.3%
Front Delts
9.2%
Upper Back
8.2%
Chest
7.9%
Lats
6.9%
Middle Delts
5.9%
Rear Delts
5.8%
Biceps
4.4%
Lower Back
3.2%
Abs
1.4%
Forearms
1%
Adductors
0.1%
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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
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2-5 reps
RPE 6
2
Deficit Deadlift (Barbell)
2
4-6 reps
RPE 6
3
Single Leg Press
2
10-12 reps
RPE 6
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 6
5
Leg Curl
2
10-15 reps
RPE 6
6
Leg Extension
1
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Cable fly (mid to low)
3
12-20 reps
RPE 6-7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Cable fly (mid to low)
3
12-20 reps
RPE 6-7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Cable fly (mid to low)
3
12-20 reps
RPE 6-7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Cable fly (mid to low)
3
12-20 reps
RPE 6-7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Cable fly (mid to low)
3
12-20 reps
RPE 6-7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Cable fly (mid to low)
3
12-20 reps
RPE 6-7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Cable fly (mid to low)
3
12-20 reps
RPE 6-7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Cable fly (mid to low)
3
12-20 reps
RPE 6-7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Cable fly (mid to low)
3
12-20 reps
RPE 6-7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Cable fly (mid to low)
3
12-20 reps
RPE 6-7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 6
2
Bench Press (Close Grip)
2
6-8 reps
RPE 6
3
Incline Bench Press (Barbell)
2
6-8 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 6
5
Lateral Raise (Cable)
2
12-20 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 6
7
Pec Fly (Dumbbell)
1
12-20 reps
RPE 6
8
Tricep Pushdown (Cable)
1
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-10 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 7
4
Leg Curl
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-10 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 7
4
Leg Curl
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-10 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 7
4
Leg Curl
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-10 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 7
4
Leg Curl
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-10 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 7
4
Leg Curl
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-10 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 7
4
Leg Curl
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-10 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 7
4
Leg Curl
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-10 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 7
4
Leg Curl
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-10 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 7
4
Leg Curl
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-10 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 7
4
Leg Curl
4
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Fly, Lying Incline Bench
2
12-15 reps
RPE 6
2
Incline Chest Press (Machine)
2
10-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 6
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 6
5
Straight Arm Pulldown
2
15-20 reps
RPE 6
6
Tricep Pushdown (Cable)
1
12-15 reps
RPE 6
7
Bicep Curl (Cable)
1
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7-8
3
Straight Arm Pulldown
3
12-20 reps
RPE 6-7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 7
6
Shrug (Dumbbell)
2
12-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7-8
3
Straight Arm Pulldown
3
12-20 reps
RPE 6-7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 7
6
Shrug (Dumbbell)
2
12-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7-8
3
Straight Arm Pulldown
3
12-20 reps
RPE 6-7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 7
6
Shrug (Dumbbell)
2
12-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7-8
3
Straight Arm Pulldown
3
12-20 reps
RPE 6-7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 7
6
Shrug (Dumbbell)
2
12-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7-8
3
Straight Arm Pulldown
3
12-20 reps
RPE 6-7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 7
6
Shrug (Dumbbell)
2
12-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-9
3
Straight Arm Pulldown
3
12-20 reps
RPE 6-7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 7
6
Shrug (Dumbbell)
2
12-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-9
3
Straight Arm Pulldown
3
12-20 reps
RPE 6-7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 7
6
Shrug (Dumbbell)
2
12-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-9
3
Straight Arm Pulldown
3
12-20 reps
RPE 6-7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 7
6
Shrug (Dumbbell)
2
12-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7-8
3
Straight Arm Pulldown
3
12-20 reps
RPE 6-7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 7
6
Shrug (Dumbbell)
2
12-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7-8
3
Straight Arm Pulldown
3
12-20 reps
RPE 6-7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 7
6
Shrug (Dumbbell)
2
12-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6
2
Cable Fly - High to Low
2
12-15 reps
RPE 6
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 6
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 6
5
Lateral Raise (Cable)
2
15-20 reps
RPE 6
6
Reverse Pec Deck
2
15-20 reps
RPE 6
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 6
8
Incline Curl (Dumbbell)
1
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7-8
2
Booty builder
3
8-12 reps
RPE 7
3
Leg Curl
4
10-15 reps
RPE 7
4
Back Extension
3
12-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7-8
2
Booty builder
3
8-12 reps
RPE 7
3
Leg Curl
4
10-15 reps
RPE 7
4
Back Extension
3
12-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7-8
2
Booty builder
3
8-12 reps
RPE 7
3
Leg Curl
4
10-15 reps
RPE 7
4
Back Extension
3
12-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7-8
2
Booty builder
3
8-12 reps
RPE 7
3
Leg Curl
4
10-15 reps
RPE 7
4
Back Extension
3
12-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7-8
2
Booty builder
3
8-12 reps
RPE 7
3
Leg Curl
4
10-15 reps
RPE 7
4
Back Extension
3
12-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7-8
2
Booty builder
3
8-12 reps
RPE 7
3
Leg Curl
4
10-15 reps
RPE 7
4
Back Extension
3
12-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7-8
2
Booty builder
3
8-12 reps
RPE 7
3
Leg Curl
4
10-15 reps
RPE 7
4
Back Extension
3
12-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7-8
2
Booty builder
3
8-12 reps
RPE 7
3
Leg Curl
4
10-15 reps
RPE 7
4
Back Extension
3
12-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7-8
2
Booty builder
3
8-12 reps
RPE 7
3
Leg Curl
4
10-15 reps
RPE 7
4
Back Extension
3
12-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7-8
2
Booty builder
3
8-12 reps
RPE 7
3
Leg Curl
4
10-15 reps
RPE 7
4
Back Extension
3
12-20 reps
RPE 6-7
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2-5 Reps
@6
2
Deficit Deadlift (Barbell)
2 Sets
4-6 Reps
@6
3
Single Leg Press
2 Sets
10-12 Reps
@6
4
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@6
5
Leg Curl
2 Sets
10-15 Reps
@6
6
Leg Extension
1 Set
12-15 Reps
@6
Day 2
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@6
2
Bench Press (Close Grip)
2 Sets
6-8 Reps
@6
3
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@6
4
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@6
5
Lateral Raise (Cable)
2 Sets
12-20 Reps
@6
6
Rear Delt Fly (Dumbbell)
2 Sets
12-20 Reps
@6
7
Pec Fly (Dumbbell)
1 Set
12-20 Reps
@6
8
Tricep Pushdown (Cable)
1 Set
12-15 Reps
@6
Day 3
1
Cable Fly, Lying Incline Bench
2 Sets
12-15 Reps
@6
2
Incline Chest Press (Machine)
2 Sets
10-12 Reps
@6
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@6
4
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
@6
5
Straight Arm Pulldown
2 Sets
15-20 Reps
@6
6
Tricep Pushdown (Cable)
1 Set
12-15 Reps
@6
7
Bicep Curl (Cable)
1 Set
12-15 Reps
@6
Day 4
1
Chest Press (Machine)
2 Sets
10-12 Reps
@6
2
Cable Fly - High to Low
2 Sets
12-15 Reps
@6
3
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@6
4
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@6
5
Lateral Raise (Cable)
2 Sets
15-20 Reps
@6
6
Reverse Pec Deck
2 Sets
15-20 Reps
@6
7
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@6
8
Incline Curl (Dumbbell)
1 Set
12-15 Reps
@6