IntermediateFree

Cybertraining

Bodybuilding and general strength program designed for my home gym IMPORTANT 3 days on 1 day off program. Asynchronous, you don't go with the week

luca P.· Sep 2025

2athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Garage Gym

Session length

90 min

Create a very unique and goal specific program for myself, I don't necessarily expect people to follow it. If you do please warm up at least 10 minutes before starting and do at least 20 min of stretching at the end to prevent injuries and to recover better. The program is 1h30min of lifting + 10min warmup and 20min of stretching. I expected people who follow this program to self manage rest days and fatigue. This is meant as hybrid PLP (push leg pull), with one rest day after every 3 days, that said it's not unusual for me to add a rest day here and there when I need it. The progression is totally intuitive, if you are over the rep range, you change weight. If you feel like adding volume, you do it. Use volume, reps and weight as a way to progress, if you are progressing even slowly everything it's ok. I don't like a fixed progression because everyone progresses at a different rate, however I trust you to keep the intensity of the training high, don't slack off. Bye, I wish you good gains!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

11.9%

Forearms

9.2%

Front Delts

8.9%

Lats

8.7%

Chest

8.7%

Biceps

8.6%

Upper Back

8.5%

Abs

5.7%

Hamstrings

5.7%

Middle Delts

4.6%

Calves

4.6%

Glutes

4.5%

Quadriceps

3.8%

Lower Back

3.1%

Rear Delts

2.9%

Adductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Incline Bench Press (Barbell)	3	8–10 reps
Superset
2A	Pec Fly (Dumbbell)	3	12–14 reps
2B	Pull-Up (Bodyweight)	2	AMRAP
2C	Deficit Push Up	1	AMRAP
Superset
3A	Incline Curl (Dumbbell)	2	8–10 reps
3B	Tricep Extension (Dumbbell)	2	8–10 reps
Superset
4A	Standing Calf Raise	2	20–25 reps
4B	Reverse Wrist Curl (Barbell)	2	20–25 reps
4C	Decline Sit Up (Weighted)	2	15–20 reps

#	Exercise	Sets	Reps
1	Squat (Barbell)	3	5–7 reps
2	Hyperextension	3	15–20 reps
Superset
3A	Knees Over Toes	2	10–20 reps
3B	Floor Abduction	1	10–15 reps
Superset
4A	Hanging Toes To Bar	2	10–15 reps
4B	Tibialis	2	20–30 reps
4C	Wrist Curls	2	20–30 reps

#	Exercise	Sets	Reps
1	Pull-Up (Weighted)	3	8–10 reps
Superset
2A	Handstand Push Up	3	AMRAP
2B	Meadow Row	3	8–12 reps
Superset
3A	Tricep Pushdown (Cable)	2	8–12 reps
3B	Bicep Curl (Cable)	2	8–12 reps
Superset
4A	Wrist Curls	2	20–30 reps
4B	Standing Calf Raise	2	20–30 reps
4C	Lateral Raise (Cable)	2	8–12 reps

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	3	5–7 reps
Superset
2A	Wide Grip Pull-Up	2	AMRAP
2B	Incline Bench Press (Dumbbell)	2	10–14 reps
2C	Deficit Push Up	1	AMRAP
Superset
3A	Incline Curl (Dumbbell)	2	12–16 reps
3B	Tricep Extension (Dumbbell)	2	12–16 reps
Superset
4A	Standing Calf Raise	2	20–25 reps
4B	Reverse Wrist Curl (Barbell)	2	20–25 reps
4C	Decline Sit Up (Weighted)	2	15–20 reps

#	Exercise	Sets	Reps
1	Romanian Deadlift (Barbell)	3	6–10 reps
2	Belt Squat	3	10–20 reps
Superset
3A	Lying Leg Curl	2	12–16 reps
3B	Floor Abduction	1	10–15 reps
Superset
4A	Hanging Toes To Bar	2	10–15 reps
4B	Tibialis	2	20–30 reps
4C	Wrist Curls	2	20–30 reps

#	Exercise	Sets	Reps
1	Pull-Up (Weighted)	3	4–6 reps
Superset
2A	Incline Bench Press (Dumbbell)	2	8–12 reps
2B	Seated Row (Cable)	2	12–16 reps
Superset
3A	Overhead Tricep Extension (Cable)	2	8–12 reps
3B	Bicep Curl (Cable)	2	8–12 reps
Superset
4A	Wrist Curls	2	20–30 reps
4B	Standing Calf Raise	2	20–30 reps
4C	Lateral Raise (Cable)	2	12–16 reps

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Cybertraining is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a garage 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 90 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.

Cybertraining 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Cybertraining 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.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android