Program Description
Power Upper Power Lower Hypertrophy Upper Hypertrophy Lower Weak Points Work
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMar 10, 2025 10:34
- Last EditedMar 10, 2025 10:38
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Lat Pulldown
4
5 reps
RPE 9
3
Overhead Press (Dumbbell)
4
6 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 9
5
JM Press (Smith Machine)
3
7 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
T-Bar Row
4
6 reps
-
5
Close Grip Bench Press (Smith Machine)
3
7 reps
-
6
Incline Y Lateral Raise
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Lat Pulldown
4
5 reps
RPE 9
3
Overhead Press (Dumbbell)
4
6 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 9
5
JM Press (Smith Machine)
3
7 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
T-Bar Row
4
6 reps
-
5
Close Grip Bench Press (Smith Machine)
3
7 reps
-
6
Incline Y Lateral Raise
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Lat Pulldown
4
5 reps
RPE 9
3
Overhead Press (Dumbbell)
4
6 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 9
5
JM Press (Smith Machine)
3
7 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
T-Bar Row
4
6 reps
-
5
Close Grip Bench Press (Smith Machine)
3
7 reps
-
6
Incline Y Lateral Raise
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Lat Pulldown
4
5 reps
RPE 9
3
Overhead Press (Dumbbell)
4
6 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 9
5
JM Press (Smith Machine)
3
7 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
T-Bar Row
4
6 reps
-
5
Close Grip Bench Press (Smith Machine)
3
7 reps
-
6
Incline Y Lateral Raise
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 9
3
Front Squat (Barbell)
3
7 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Sumo Deadlift (Barbell)
3
7 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 9
3
Front Squat (Barbell)
3
7 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Sumo Deadlift (Barbell)
3
7 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 9
3
Front Squat (Barbell)
3
7 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Sumo Deadlift (Barbell)
3
7 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 9
3
Front Squat (Barbell)
3
7 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Sumo Deadlift (Barbell)
3
7 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6A
Seated Bicep Curl
3
15 reps
-
6B
Skull Crusher (Barbell)
3
15 reps
-
7
Lat Pulldown (Single Arm)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Pull-Up (Assisted)
4
12 reps
-
5
Lateral Raise (Cable)
4
15 reps
-
6A
Hammer Curl (Dumbbell)
3
15 reps
-
6B
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Narrow Push Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6A
Seated Bicep Curl
3
15 reps
-
6B
Skull Crusher (Barbell)
3
15 reps
-
7
Lat Pulldown (Single Arm)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Pull-Up (Assisted)
4
12 reps
-
5
Lateral Raise (Cable)
4
15 reps
-
6A
Hammer Curl (Dumbbell)
3
15 reps
-
6B
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Narrow Push Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6A
Seated Bicep Curl
3
15 reps
-
6B
Skull Crusher (Barbell)
3
15 reps
-
7
Lat Pulldown (Single Arm)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Pull-Up (Assisted)
4
12 reps
-
5
Lateral Raise (Cable)
4
15 reps
-
6A
Hammer Curl (Dumbbell)
3
15 reps
-
6B
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Narrow Push Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6A
Seated Bicep Curl
3
15 reps
-
6B
Skull Crusher (Barbell)
3
15 reps
-
7
Lat Pulldown (Single Arm)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Pull-Up (Assisted)
4
12 reps
-
5
Lateral Raise (Cable)
4
15 reps
-
6A
Hammer Curl (Dumbbell)
3
15 reps
-
6B
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Narrow Push Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Barbell)
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Lying Hamstring Curl
3
15 reps
-
4
Goblet Squat
3
20 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Barbell)
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Lying Hamstring Curl
3
15 reps
-
4
Goblet Squat
3
20 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Barbell)
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Lying Hamstring Curl
3
15 reps
-
4
Goblet Squat
3
20 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Barbell)
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Lying Hamstring Curl
3
15 reps
-
4
Goblet Squat
3
20 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pull-Up (Assisted)
3
AMRAP
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6A
Hammer Curl (Cable)
4
15 reps
-
6B
Overhead Tricep Extension (Cable)
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Knee Raise (Captain's Chair)
3
15 reps
-
7C
Ab Wheel
3
10 reps
-
7D
Side Bend (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Meadow Row
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
5B
Bicep Curl (Cable)
4
15 reps
-
6A
Kettlebell Swing
3
0.5 mins
-
6B
Kettlebell Halo
3
0.5 mins
-
7A
Decline Sit Up (Bodyweight)
3
15 reps
-
7B
Side Plank
3
0.5 mins
-
7C
Knee Raise (Captain's Chair)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pull-Up (Assisted)
3
AMRAP
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6A
Hammer Curl (Cable)
4
15 reps
-
6B
Overhead Tricep Extension (Cable)
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Knee Raise (Captain's Chair)
3
15 reps
-
7C
Ab Wheel
3
10 reps
-
7D
Side Bend (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Meadow Row
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
5B
Bicep Curl (Cable)
4
15 reps
-
6A
Kettlebell Swing
3
0.5 mins
-
6B
Kettlebell Halo
3
0.5 mins
-
7A
Decline Sit Up (Bodyweight)
3
15 reps
-
7B
Side Plank
3
0.5 mins
-
7C
Knee Raise (Captain's Chair)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pull-Up (Assisted)
3
AMRAP
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6A
Hammer Curl (Cable)
4
15 reps
-
6B
Overhead Tricep Extension (Cable)
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Knee Raise (Captain's Chair)
3
15 reps
-
7C
Ab Wheel
3
10 reps
-
7D
Side Bend (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Meadow Row
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
5B
Bicep Curl (Cable)
4
15 reps
-
6A
Kettlebell Swing
3
0.5 mins
-
6B
Kettlebell Halo
3
0.5 mins
-
7A
Decline Sit Up (Bodyweight)
3
15 reps
-
7B
Side Plank
3
0.5 mins
-
7C
Knee Raise (Captain's Chair)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pull-Up (Assisted)
3
AMRAP
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6A
Hammer Curl (Cable)
4
15 reps
-
6B
Overhead Tricep Extension (Cable)
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Knee Raise (Captain's Chair)
3
15 reps
-
7C
Ab Wheel
3
10 reps
-
7D
Side Bend (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Meadow Row
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
5B
Bicep Curl (Cable)
4
15 reps
-
6A
Kettlebell Swing
3
0.5 mins
-
6B
Kettlebell Halo
3
0.5 mins
-
7A
Decline Sit Up (Bodyweight)
3
15 reps
-
7B
Side Plank
3
0.5 mins
-
7C
Knee Raise (Captain's Chair)
1
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
@9
2
Lat Pulldown4 Sets
5 Reps
@9
3
Overhead Press (Dumbbell)4 Sets
6 Reps
@9
4
Bent Over Row (Barbell)4 Sets
6 Reps
@9
5
JM Press (Smith Machine)3 Sets
7 Reps
@9
6
Face Pull3 Sets
12 Reps
@9
Day 2
1
Squat (Barbell)4 Sets
5 Reps
@9
2
Romanian Deadlift (Dumbbell)4 Sets
6 Reps
@9
3
Front Squat (Barbell)3 Sets
7 Reps
@9
4
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@9
5
Hanging Leg Raise3 Sets
12 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
2
Lat Pulldown (Close Grip)4 Sets
12 Reps
@9
3
Arnold Press4 Sets
12 Reps
-
4
Seated Row (Cable)4 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
6A
Seated Bicep Curl3 Sets
15 Reps
-
6B
Skull Crusher (Barbell)3 Sets
15 Reps
-
7
Lat Pulldown (Single Arm)3 Sets
15 Reps
-
Day 4
1
Hack Squat4 Sets
12 Reps
-
2
Leg Press (45 Degrees)4 Sets
12 Reps
-
3
Seated Hamstring Curl3 Sets
15 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Glute Bridge (Barbell)3 Sets
15 Reps
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6
Seated Calf Raise4 Sets
15 Reps
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Day 5
1
Bench Press (Paused)4 Sets
5 Reps
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2
Snatch Deadlift4 Sets
5 Reps
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3
Single Arm Row (Dumbbell)3 Sets
10 Reps
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4
Pull-Up (Assisted)3 Sets
AMRAP
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5
Rear Delt Fly (Cable)3 Sets
15 Reps
-
6A
Hammer Curl (Cable)4 Sets
15 Reps
-
6B
Overhead Tricep Extension (Cable)4 Sets
15 Reps
-
7A
Plank3 Sets
1 mins
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7B
Knee Raise (Captain's Chair)3 Sets
15 Reps
-
7C
Ab Wheel3 Sets
10 Reps
-
7D
Side Bend (Dumbbell)3 Sets
10 Reps
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