Program Description
**INVICTUS 1** is a dynamic 6-week bodybuilding program designed for intermediate lifters looking to build strength and muscle definition. Committing to 6 days a week, each 90-minute session focuses on compound and isolation exercises, including essentials like the bench press and cable flys, ensuring a comprehensive approach to upper body development. With a structured intensity scale, you’ll push your limits while targeting key muscle groups effectively. Equip yourself with a full gym setup and get ready to transform your physique!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedAug 29, 2025 08:13
- Last EditedSep 05, 2025 06:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Chest
11.8%
Quadriceps
11.1%
Front Delts
9.7%
Lats
8.9%
Biceps
8.9%
Middle Delts
7.7%
Upper Back
7.1%
Glutes
6.9%
Hamstrings
6.5%
Rear Delts
2.7%
Adductors
2.1%
Lower Back
1.3%
Abs
1.3%
Forearms
1.2%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Standing Pullover (Cable)
2
AMRAP
-
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Standing Pullover (Cable)
2
AMRAP
-
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Standing Pullover (Cable)
2
AMRAP
-
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Standing Pullover (Cable)
2
AMRAP
-
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Standing Pullover (Cable)
2
AMRAP
-
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Standing Pullover (Cable)
2
AMRAP
-
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
2
AMRAP
-
4A
Bicep Curl (Barbell)
2
AMRAP
-
4B
Tricep Pushdown (Cable)
2
AMRAP
-
5A
French Press
2
AMRAP
-
5B
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
2
AMRAP
-
4A
Bicep Curl (Barbell)
2
AMRAP
-
4B
Tricep Pushdown (Cable)
2
AMRAP
-
5A
French Press
2
AMRAP
-
5B
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
2
AMRAP
-
4A
Bicep Curl (Barbell)
2
AMRAP
-
4B
Tricep Pushdown (Cable)
2
AMRAP
-
5A
French Press
2
AMRAP
-
5B
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 7.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
2
AMRAP
-
4A
Bicep Curl (Barbell)
2
AMRAP
-
4B
Tricep Pushdown (Cable)
2
AMRAP
-
5A
French Press
2
AMRAP
-
5B
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
RPE 7.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
2
AMRAP
-
4A
Bicep Curl (Barbell)
2
AMRAP
-
4B
Tricep Pushdown (Cable)
2
AMRAP
-
5A
French Press
2
AMRAP
-
5B
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
2
AMRAP
-
4A
Bicep Curl (Barbell)
2
AMRAP
-
4B
Tricep Pushdown (Cable)
2
AMRAP
-
5A
French Press
2
AMRAP
-
5B
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Cable Low Row
3
10 reps
RPE 9
5
Straight Arm Pulldown
2
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
RPE 9
7
Pec Deck (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 7.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Cable Low Row
3
10 reps
RPE 9
5
Straight Arm Pulldown
2
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
RPE 9
7
Pec Deck (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
5
5 reps
RPE 7.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Cable Low Row
3
10 reps
RPE 9
5
Straight Arm Pulldown
2
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
RPE 9
7
Pec Deck (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
4 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
6
4 reps
RPE 7.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Cable Low Row
3
10 reps
RPE 9
5
Straight Arm Pulldown
2
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
RPE 9
7
Pec Deck (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
8
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
8
3 reps
RPE 7.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Cable Low Row
3
10 reps
RPE 9
5
Straight Arm Pulldown
2
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
RPE 9
7
Pec Deck (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Cable Low Row
3
10 reps
RPE 9
5
Straight Arm Pulldown
2
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
RPE 9
7
Pec Deck (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
2
AMRAP
-
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
5A
Bicep Curl (Cable)
2
AMRAP
-
5B
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
2
AMRAP
-
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
5A
Bicep Curl (Cable)
2
AMRAP
-
5B
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
2
AMRAP
-
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
5A
Bicep Curl (Cable)
2
AMRAP
-
5B
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
2
AMRAP
-
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
5A
Bicep Curl (Cable)
2
AMRAP
-
5B
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
2
AMRAP
-
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
5A
Bicep Curl (Cable)
2
AMRAP
-
5B
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
2
AMRAP
-
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
5A
Bicep Curl (Cable)
2
AMRAP
-
5B
Overhead Tricep Extension (Cable)
2
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@9
3
Chest Fly (Cable)2 Sets
AMRAP
@10
4
Seated Row (Cable)3 Sets
8 Reps
@9
5
Standing Pullover (Cable)2 Sets
AMRAP
-
6
Lateral Raise (Cable)3 Sets
12 Reps
@9
7
Face Pull2 Sets
AMRAP
-
Day 2
1
Squat (Barbell)3 Sets
8 Reps
@7.5
2
Leg Press3 Sets
10 Reps
@9
3
Leg Extension2 Sets
AMRAP
-
4A
Bicep Curl (Barbell)2 Sets
AMRAP
-
4B
Tricep Pushdown (Cable)2 Sets
AMRAP
-
5A
French Press2 Sets
AMRAP
-
5B
Hammer Curl (Dumbbell)2 Sets
AMRAP
-
Day 3
1
Lat Pulldown3 Sets
8 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@7.5
3
Bench Press (Dumbbell)3 Sets
10 Reps
@9
4
Cable Low Row3 Sets
10 Reps
@9
5
Straight Arm Pulldown2 Sets
AMRAP
-
6
Lateral Raise (Cable)3 Sets
AMRAP
@9
7
Pec Deck (Machine)2 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)3 Sets
8 Reps
@7.5
2
Reverse Lunge (Dumbbell)3 Sets
10 Reps
@9
3
Leg Curl2 Sets
AMRAP
-
4A
Incline Curl (Dumbbell)3 Sets
10 Reps
@9
4B
Dip (Bodyweight)3 Sets
10 Reps
@9
5A
Bicep Curl (Cable)2 Sets
AMRAP
-
5B
Overhead Tricep Extension (Cable)2 Sets
AMRAP
-