Program Description
Git big
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedAug 24, 2024 03:35
- Last EditedMay 05, 2025 09:27
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Glutes
10.8%
Hamstrings
10.6%
Upper Back
10.1%
Triceps
8.1%
Chest
7.7%
Front Delts
7.3%
Lats
6.6%
Middle Delts
5.7%
Biceps
5.1%
Rear Delts
4.3%
Lower Back
3.2%
Abs
2.8%
Calves
2.3%
Adductors
1.6%
Forearms
0.8%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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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
Squat (Barbell)
4
4 reps
77%
2
Leg Curl
2
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77%
2
Leg Curl
2
1
1
16 reps
16 reps
16 reps
RPE 7.5
RPE 8
RPE 8.5
3
Split Squat (Dumbbell)
3
11 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Leg Curl
2
1
1
17 reps
17 reps
17 reps
RPE 7.5
RPE 8
RPE 8.5
3
Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Seated Hamstring Curl
4
15 reps
-
3
Heel Elevated Goblet Squats
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Seated Hamstring Curl
4
15 reps
-
3
Heel Elevated Goblet Squats
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Seated Hamstring Curl
4
15 reps
-
3
Heel Elevated Goblet Squats
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72%
2
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
72%
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
9 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
72%
2
Pull-Up (Neutral Grip, Bodyweight)
4
7 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Neutral Grip, Weighted)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Neutral Grip, Weighted)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Neutral Grip, Weighted)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
77%
2
Leg Extension
4
12 reps
RPE 7
3
Pull Through (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77%
2
Leg Extension
4
13 reps
RPE 7
3
Pull Through (Cable)
3
13 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
77%
2
Leg Extension
4
14 reps
RPE 7
3
Pull Through (Cable)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Leg Extension
4
13 reps
-
3
Pull Through (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Leg Extension
4
13 reps
-
3
Pull Through (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Leg Extension
4
13 reps
-
3
Pull Through (Cable)
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Face Pull
3
-
4
Lateral Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6 reps
-
2
Overhead Press (Dumbbell)
3
7 reps
-
3
Face Pull
2
1
13 reps
13 reps
-
RPE 10
4
Lateral Raise (Machine)
2
1
13 reps
13 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
7 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
1
14 reps
14 reps
-
RPE 10
4
Lateral Raise (Machine)
2
1
14 reps
14 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
2
1
12 reps
12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
2
1
12 reps
12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
2
1
12 reps
12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Leg Press
4
10 reps
-
3
Calf Raise (Leg Press)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
9 reps
-
2
Leg Press
4
11 reps
-
3
Calf Raise (Leg Press)
3
1
11 reps
11 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Calf Raise (Leg Press)
3
1
12 reps
12 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Squat (Smith Machine)
4
8 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Squat (Smith Machine)
4
8 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Squat (Smith Machine)
4
8 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Face Pull
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
11 reps
RPE 7-8
2
Incline Curl (Dumbbell)
4
11 reps
-
3
Skull Crusher (Barbell)
4
11 reps
-
4
Face Pull
3
1
11 reps
11 reps
-
RPE 10
5
Lateral Raise (Machine)
3
1
11 reps
11 reps
-
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
11 reps
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Skull Crusher (Barbell)
4
12 reps
-
4
Face Pull
3
1
12 reps
12 reps
-
RPE 10
5
Lateral Raise (Machine)
3
1
12 reps
12 reps
-
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Preacher Curl (EZ Bar)
4
10 reps
-
3
Tricep Extension (Barbell)
4
10 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Preacher Curl (EZ Bar)
4
10 reps
-
3
Tricep Extension (Barbell)
4
10 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Preacher Curl (EZ Bar)
4
10 reps
-
3
Tricep Extension (Barbell)
4
10 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Face Pull
3
15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)4 Sets
6 Reps
72%
2
Pull-Up (Neutral Grip, Bodyweight)4 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@7
4
Chest Supported Row (Dumbbell)3 Sets
8 Reps
@7
Day 4
1
Pull-Up (Neutral Grip, Bodyweight)3 Sets
-
2
Overhead Press (Dumbbell)3 Sets
-
3
Face Pull3 Sets
-
4
Lateral Raise (Machine)3 Sets
-
Day 3
1
Deadlift (Barbell)4 Sets
4 Reps
77%
2
Leg Extension4 Sets
12 Reps
@7
3
Pull Through (Cable)3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)4 Sets
4 Reps
77%
2
Leg Curl2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@8.5
3
Split Squat (Dumbbell)3 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
2
Leg Press4 Sets
10 Reps
-
3
Calf Raise (Leg Press)4 Sets
10 Reps
-
Day 6
1
Bench Press (Barbell)3 Sets
10 Reps
@7
2
Incline Curl (Dumbbell)4 Sets
10 Reps
-
3
Skull Crusher (Barbell)4 Sets
10 Reps
-
4
Face Pull4 Sets
10 Reps
-
5
Lateral Raise (Machine)4 Sets
10 Reps
-