logo
BoostcampPNG

Lifelong Progressions

by Bhavin S.

Program Description

Just keep going. Results will come.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 11, 2026 06:29
  • Last Edited
    Feb 11, 2026 07:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Upper Back
10.5%
Chest
7.8%
Triceps
7.8%
Front Delts
7.8%
Abs
5.2%
Lats
5.2%
Biceps
5.2%
Middle Delts
3.9%
Calves
3.9%
Rear Delts
3.3%
Cardio
2.6%
Adductors
1.3%
Lower Back
1.3%
Abductors
1.3%
Forearms
1.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Bent Over Row (Barbell)
2
5-10 reps
RPE 8
4
Standing Shoulder Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5C
Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Seated Narrow-Grip Row
2
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8
4
Standing Shoulder Press (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
@8
Day 3
1
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
5A
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
5C
Plank
1 Set
1 Set
1 mins
1 mins
@8
@8
Day 4
1
Cardio (Zone 2)
1 Set
30 mins
@8
Day 5
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
2
Chest Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
3
Seated Narrow-Grip Row
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8