The perfect physique I
12 week block , 5 day Hypertrophy men's physique program with an optional easy 6th day ...
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10–12 reps | @7.5 |
| Superset | ||||
| 2A | Chest Fly (Cable) | 3 | 16 reps | @8.5 |
| 2B | Tricep Extension (Cable) | 3 | 16 reps | @8.5 |
| Superset | ||||
| 3A | Dumbbell Bench Pullover | 3 | 10 reps | @8.5 |
| 3B | Tricep Extension (Dumbbell) | 3 | 10 reps | @8.5 |
| 4 | Dip (Weighted) | 3 | 10 reps | @7 |
| Superset | ||||
| 5A | Chest Fly (Machine) | 3 | 16 reps | @8.5 |
| 5B | Overhead Tricep Extension (Cable) | 3 | 16 reps | @8.5 |
| 6 | Chest Press (Machine) | 3 | 12–16 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 20 reps | @7 |
| 1 | 16 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| Superset | ||||
| 2A | Upright Row (Barbell) | 4 | 10 reps | @7.5 |
| 2B | Partial Lateral Raise (Cable) | 4 | 8 reps | @10 |
| 2C | Lateral Raise (Dumbbell) | 4 | 8 reps | @8 |
| Superset | ||||
| 3A | Seated Front Raise | 3 | 8 reps | @8 |
| 3B | Lying Rear Lateral Raise | 3 | 8 reps | @8 |
| Superset | ||||
| 4A | Face Pull | 3 | 12 reps | @8 |
| 4B | Lying Side Lateral Raise | 3 | 12 reps | @8 |
| 5 | Behind-The-Neck Press (Smith Machine) | 3 | 15 reps | @7 |
| 6 | Lateral Raise (Cable) | 3 | 15–30 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @8 |
| Superset | ||||
| 2A | Good Morning | 3 | 8 reps | @7 |
| 2B | Lunge (Barbell) | 3 | 8 reps | @7 |
| 3 | Leg Press | 4 | 20 reps | @8 |
| 4 | Leg Extension | 1 | 25 reps | @6.5 |
| 1 | 20 reps | @7 | ||
| 1 | 15 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 5 | Leg Curl | 4 | 8 reps | @10 |
| 6 | Romanian Deadlift (Barbell) | 3 | 8 reps | @10 |
| 7 | Front Squat (Barbell) | 3 | 16 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Rear Lateral Raise | 3 | 15 reps | @6 |
| 2 | Lat Pulldown (Close Grip) | 4 | 12 reps | @8 |
| 3 | Seated Row (Cable) | 4 | 12 reps | @8 |
| 4 | Seated Row (Machine) | 3 | 12 reps | @8 |
| Superset | ||||
| 5A | Standing Pullover (Cable) | 3 | 10 reps | @8 |
| 5B | Face Pull | 3 | 10 reps | @8 |
| Superset | ||||
| 6A | Bent Over Row (Dumbbell) | 3 | 8 reps | @8 |
| 6B | Chest Supported Row (Dumbbell) | 3 | 10 reps | @8 |
| 7 | Lat Pulldown | 1 | 20 reps | @7.5 |
| 1 | 16 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| Superset | ||||
| 8A | Incline Curl (Dumbbell) | 3 | 12–15 reps | @7 |
| 8B | Concentration Curl | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | — | 90% |
| 1 | 3–10 reps | 90% | ||
| 2 | Deadlift (Barbell) | 4 | — | 90% |
| 1 | 3–10 reps | 90% | ||
| 3 | Abs Crunch (Weighted) | 5 | 20 reps | @8 |
| 4 | Reverse Abs Crunch (Bodyweight) | 5 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 5 | 8 reps | @6.5 |
| 2 | Leg Press | 4 | 8 reps | @8.5 |
| Superset | ||||
| 3A | Hack Squat | 4 | 10 reps | @8 |
| 3B | Sissy Squat | 4 | 10 reps | @8 |
| Superset | ||||
| 4A | Leg Extension | 4 | 20 reps | @7.5 |
| 4B | Deadlift (Deficit) | 4 | 10 reps | @7 |
| Superset | ||||
| 5A | Leg Curl | 4 | 8 reps | @8 |
| 5B | Bulgarian Split Squat (Dumbbell) | 4 | 8 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The perfect physique I is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The perfect physique I is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The perfect physique I is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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