Program Description
🔄 Progression Model (Double Progression) Stay within the prescribed rep range (e.g., 4-6 reps or 6-8 reps). If you hit the top of the range on all sets with good form, increase the weight next session. If you can’t add weight yet, add 1 rep per set instead until you reach the top of the range.
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 05, 2025 10:24
- Last EditedMar 12, 2025 05:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
RPE 8
2A
Barbell Row
3
8 reps
RPE 7
2B
Overhead Press (Barbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
4
8 reps
RPE 7
4A
Cable Crunch
3
10 reps
-
4B
Neck Curl
3
10 reps
-
4C
Face Pull
3
12 reps
RPE 7
5A
Bicep Curl (Machine)
3
8 reps
-
5B
Tricep Extension (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
RPE 8
2A
Barbell Row
3
8 reps
RPE 7
2B
Overhead Press (Barbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
4
8 reps
RPE 7
4A
Cable Crunch
3
10 reps
-
4B
Neck Curl
3
10 reps
-
4C
Face Pull
3
12 reps
RPE 7
5A
Bicep Curl (Machine)
3
8 reps
-
5B
Tricep Extension (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
RPE 8
2A
Barbell Row
3
8 reps
RPE 7
2B
Overhead Press (Barbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
4
8 reps
RPE 7
4A
Cable Crunch
3
10 reps
-
4B
Neck Curl
3
10 reps
-
4C
Face Pull
3
12 reps
RPE 7
5A
Bicep Curl (Machine)
3
8 reps
-
5B
Tricep Extension (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
RPE 8
2A
Barbell Row
3
8 reps
RPE 7
2B
Overhead Press (Barbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
4
8 reps
RPE 7
4A
Cable Crunch
3
10 reps
-
4B
Neck Curl
3
10 reps
-
4C
Face Pull
3
12 reps
RPE 7
5A
Bicep Curl (Machine)
3
8 reps
-
5B
Tricep Extension (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
8 reps
-
2B
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Meadow Row
3
8 reps
RPE 8
6
Leg Extension
2
-
7A
Bicep Curl (Cable)
3
8 reps
-
7B
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
8 reps
-
2B
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Meadow Row
3
8 reps
RPE 8
6
Leg Extension
2
-
7A
Bicep Curl (Cable)
3
8 reps
-
7B
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
8 reps
-
2B
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Meadow Row
3
8 reps
RPE 8
6
Leg Extension
2
-
7A
Bicep Curl (Cable)
3
8 reps
-
7B
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
8 reps
-
2B
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Meadow Row
3
8 reps
RPE 8
6
Leg Extension
2
-
7A
Bicep Curl (Cable)
3
8 reps
-
7B
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
RPE 8
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5A
Cable Crunch
3
10 reps
-
5B
Neck Curl
3
10 reps
-
6A
Pullover (Dumbbell)
3
8 reps
-
6B
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
RPE 8
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5A
Cable Crunch
3
10 reps
-
5B
Neck Curl
3
10 reps
-
6A
Pullover (Dumbbell)
3
8 reps
-
6B
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
RPE 8
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5A
Cable Crunch
3
10 reps
-
5B
Neck Curl
3
10 reps
-
6A
Pullover (Dumbbell)
3
8 reps
-
6B
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
RPE 8
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5A
Cable Crunch
3
10 reps
-
5B
Neck Curl
3
10 reps
-
6A
Pullover (Dumbbell)
3
8 reps
-
6B
Bicep Curl (Dumbbell)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Chin-Up (Weighted)4 Sets
5 Reps
@8
2A
Barbell Row3 Sets
8 Reps
@7
2B
Overhead Press (Barbell)3 Sets
6 Reps
@7
3
Bench Press (Dumbbell)4 Sets
8 Reps
@7
4A
Cable Crunch3 Sets
10 Reps
-
4B
Neck Curl3 Sets
10 Reps
-
4C
Face Pull3 Sets
12 Reps
@7
5A
Bicep Curl (Machine)3 Sets
8 Reps
-
5B
Tricep Extension (Machine)3 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)4 Sets
4 Reps
@8
2A
Pull-Up (Bodyweight)3 Sets
8 Reps
-
2B
Dip (Bodyweight)3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Lateral Raise (Machine)3 Sets
10 Reps
-
5
Meadow Row3 Sets
8 Reps
@8
6
Leg Extension2 Sets
-
7A
Bicep Curl (Cable)3 Sets
8 Reps
-
7B
Tricep Extension (Cable)3 Sets
8 Reps
-
Day 3
1
Zercher Squat (Barbell)4 Sets
5 Reps
@8
2A
Bench Press (Barbell)4 Sets
6 Reps
@8
2B
Pull-Up (Bodyweight)3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@8
5A
Cable Crunch3 Sets
10 Reps
-
5B
Neck Curl3 Sets
10 Reps
-
6A
Pullover (Dumbbell)3 Sets
8 Reps
-
6B
Bicep Curl (Dumbbell)3 Sets
8 Reps
-