Program Description
You've started and dropped a dozen programs that drag your ass through 90 minute workouts with 8 exercises. You've stared down the barrel of a massive leg day after work and decided to take an off day instead. No more. When are you going to the gym? Today. How long will it take? 30 minutes. How many reps in reserve? None. This program gets you in the gym for 30 minutes a day, taking nearly every set to failure. You will never be more than 9 sets into a workout, allowing you to attack every set with maximum energy and intensity. There is 1 cardio day to be done at low intensity, as an active off day. Emphasis is placed on the arms and shoulders, in order to maximize the aesthetic impact on your physique while minimizing the length of your workouts. Use rapid double progression - when you can get the FIRST set of your exercise above the target rep range, increase the weight. Since you will be hitting failure on nearly every set, its unrealistic to do as many reps on your third set as your first, so do not think you need to have all 3 sets above the rep range before increasing weight.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout30 minutes
- CreatedDec 21, 2025 06:43
- Last EditedDec 21, 2025 07:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
9.6%
Middle Delts
9.6%
Quadriceps
8.3%
Hamstrings
8.3%
Biceps
8.3%
Abs
6.9%
Upper Back
6.9%
Glutes
5.5%
Chest
5.5%
Lats
5.5%
Forearms
5.5%
Calves
2.8%
Rear Delts
2.8%
Adductors
1.4%
Lower Back
1.4%
Cardio
0.9%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 10
3
Straight Leg Calf Raise
3
8-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 10
3
Straight Leg Calf Raise
3
8-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 10
3
Straight Leg Calf Raise
3
8-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 10
3
Straight Leg Calf Raise
3
8-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 10
3
Straight Leg Calf Raise
3
8-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 10
3
Straight Leg Calf Raise
3
8-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 10
3
Straight Leg Calf Raise
3
8-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 10
3
Straight Leg Calf Raise
3
8-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 10
3
Straight Leg Calf Raise
3
8-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 10
3
Straight Leg Calf Raise
3
8-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lateral Raise (Cable)
3
8-16 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lateral Raise (Cable)
3
8-16 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lateral Raise (Cable)
3
8-16 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lateral Raise (Cable)
3
8-16 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lateral Raise (Cable)
3
8-16 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lateral Raise (Cable)
3
8-16 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lateral Raise (Cable)
3
8-16 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lateral Raise (Cable)
3
8-16 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lateral Raise (Cable)
3
8-16 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lateral Raise (Cable)
3
8-16 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Cable Crunch
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Cable Crunch
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Cable Crunch
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Cable Crunch
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Cable Crunch
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Cable Crunch
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Cable Crunch
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Cable Crunch
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Cable Crunch
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Cable Crunch
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
3
Wrist Curls
3
8-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
3
Wrist Curls
3
8-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
3
Wrist Curls
3
8-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
3
Wrist Curls
3
8-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
3
Wrist Curls
3
8-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
3
Wrist Curls
3
8-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
3
Wrist Curls
3
8-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
3
Wrist Curls
3
8-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
3
Wrist Curls
3
8-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
3
Wrist Curls
3
8-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
RPE 10
2
Cable Crossover
3
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
RPE 10
2
Cable Crossover
3
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
RPE 10
2
Cable Crossover
3
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
RPE 10
2
Cable Crossover
3
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
RPE 10
2
Cable Crossover
3
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
RPE 10
2
Cable Crossover
3
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
RPE 10
2
Cable Crossover
3
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
RPE 10
2
Cable Crossover
3
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
RPE 10
2
Cable Crossover
3
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
RPE 10
2
Cable Crossover
3
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-16 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2
Hammer Curl (Cable)
3
8-16 reps
RPE 10
3
Lateral Raise (Cable)
3
8-16 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2
Hammer Curl (Cable)
3
8-16 reps
RPE 10
3
Lateral Raise (Cable)
3
8-16 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2
Hammer Curl (Cable)
3
8-16 reps
RPE 10
3
Lateral Raise (Cable)
3
8-16 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2
Hammer Curl (Cable)
3
8-16 reps
RPE 10
3
Lateral Raise (Cable)
3
8-16 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2
Hammer Curl (Cable)
3
8-16 reps
RPE 10
3
Lateral Raise (Cable)
3
8-16 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2
Hammer Curl (Cable)
3
8-16 reps
RPE 10
3
Lateral Raise (Cable)
3
8-16 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2
Hammer Curl (Cable)
3
8-16 reps
RPE 10
3
Lateral Raise (Cable)
3
8-16 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2
Hammer Curl (Cable)
3
8-16 reps
RPE 10
3
Lateral Raise (Cable)
3
8-16 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2
Hammer Curl (Cable)
3
8-16 reps
RPE 10
3
Lateral Raise (Cable)
3
8-16 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2
Hammer Curl (Cable)
3
8-16 reps
RPE 10
3
Lateral Raise (Cable)
3
8-16 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)3 Sets
5-8 Reps
@9
2
Leg Curl3 Sets
8-12 Reps
@10
3
Straight Leg Calf Raise3 Sets
8-16 Reps
@10
Day 2
1
Cardio (LISS)1 Set
30-60 mins
@6
Day 3
1
Bench Press (Barbell)3 Sets
5-8 Reps
@9
2
Lateral Raise (Cable)3 Sets
8-16 Reps
@10
3
V-Handle Tricep Pushdown (Cable)3 Sets
8-16 Reps
@10
Day 6
1
Overhead Press (Barbell)3 Sets
6-12 Reps
@10
2
Cable Crossover3 Sets
6-12 Reps
@10
3
Overhead Tricep Extension (Cable)3 Sets
8-16 Reps
@10
Day 7
1
Chin-Up (Weighted)3 Sets
6-10 Reps
@10
2
Hammer Curl (Cable)3 Sets
8-16 Reps
@10
3
Lateral Raise (Cable)3 Sets
8-16 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@9
2
Cable Crunch3 Sets
8-12 Reps
@10
3
Leg Extension3 Sets
8-12 Reps
@10
Day 5
1
Chest Supported Row (Machine)3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)3 Sets
6-12 Reps
@10
3
Wrist Curls3 Sets
8-16 Reps
@10