Program Description
A comprehensive 10-week training journey designed to build Muscle and power. This program incorporates a variety of compound and isolation movements, including squats, deadlifts, bench presses, and more, each tailored to target specific muscle groups effectively. Expect to enhance your lifting capacity and athletic performance through progressive overload and structured recovery, ensuring you maximize gains while minimizing injury risk. Get ready to transform your physique and elevate your strength game!
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedFeb 19, 2026 08:51
- Last EditedFeb 19, 2026 09:47
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.2%
Triceps
10.5%
Hamstrings
8.4%
Chest
8.4%
Upper Back
8.4%
Biceps
8.1%
Quadriceps
7.8%
Glutes
7.7%
Lats
6.2%
Forearms
5.7%
Middle Delts
5.6%
Rear Delts
4.2%
Lower Back
4.2%
Abs
2.1%
Adductors
1.5%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Dip (Bodyweight)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
T-Bar Row
3
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Dip (Bodyweight)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
T-Bar Row
3
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Dip (Bodyweight)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
T-Bar Row
3
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Dip (Bodyweight)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
T-Bar Row
3
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Dip (Bodyweight)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
T-Bar Row
3
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Dip (Bodyweight)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
T-Bar Row
3
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Dip (Bodyweight)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
T-Bar Row
3
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Dip (Bodyweight)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
T-Bar Row
3
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Dip (Bodyweight)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
T-Bar Row
3
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Dip (Bodyweight)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Incline Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Romanian Deadlift (Barbell)
2
-
5
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Romanian Deadlift (Barbell)
2
-
5
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Romanian Deadlift (Barbell)
2
-
5
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Romanian Deadlift (Barbell)
2
-
5
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Romanian Deadlift (Barbell)
2
-
5
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Romanian Deadlift (Barbell)
2
-
5
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Romanian Deadlift (Barbell)
2
-
5
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Romanian Deadlift (Barbell)
2
-
5
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Romanian Deadlift (Barbell)
2
-
5
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Romanian Deadlift (Barbell)
2
-
5
Hip Adductor (Machine)
1
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Cable Crossover
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Lat Pulldown
2
-
7
Lateral Raise (Cable)
2
-
8
Skull Crusher (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Row (Cable)
2
-
3
Cable Crossover
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Lat Pulldown
2
-
7
Lateral Raise (Cable)
2
-
8
Skull Crusher (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Row (Cable)
2
-
3
Cable Crossover
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Lat Pulldown
2
-
7
Lateral Raise (Cable)
2
-
8
Skull Crusher (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Row (Cable)
2
-
3
Cable Crossover
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Lat Pulldown
2
-
7
Lateral Raise (Cable)
2
-
8
Skull Crusher (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Row (Cable)
2
-
3
Cable Crossover
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Lat Pulldown
2
-
7
Lateral Raise (Cable)
2
-
8
Skull Crusher (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Row (Cable)
2
-
3
Cable Crossover
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Lat Pulldown
2
-
7
Lateral Raise (Cable)
2
-
8
Skull Crusher (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Row (Cable)
2
-
3
Cable Crossover
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Lat Pulldown
2
-
7
Lateral Raise (Cable)
2
-
8
Skull Crusher (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Row (Cable)
2
-
3
Cable Crossover
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Lat Pulldown
2
-
7
Lateral Raise (Cable)
2
-
8
Skull Crusher (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Row (Cable)
2
-
3
Cable Crossover
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Lat Pulldown
2
-
7
Lateral Raise (Cable)
2
-
8
Skull Crusher (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Row (Cable)
2
-
3
Cable Crossover
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Lat Pulldown
2
-
7
Lateral Raise (Cable)
2
-
8
Skull Crusher (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Back Extension
2
-
5
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Back Extension
2
-
5
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Back Extension
2
-
5
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Back Extension
2
-
5
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Back Extension
2
-
5
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Back Extension
2
-
5
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Back Extension
2
-
5
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Back Extension
2
-
5
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Back Extension
2
-
5
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Back Extension
2
-
5
Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Face Pull
2
-
3
Wrist Curls
2
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Preacher Curl (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Face Pull
2
-
3
Wrist Curls
2
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Face Pull
2
-
3
Wrist Curls
2
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Face Pull
2
-
3
Wrist Curls
2
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Face Pull
2
-
3
Wrist Curls
2
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Face Pull
2
-
3
Wrist Curls
2
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Face Pull
2
-
3
Wrist Curls
2
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Face Pull
2
-
3
Wrist Curls
2
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Face Pull
2
-
3
Wrist Curls
2
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Preacher Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Face Pull
2
-
3
Wrist Curls
2
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Preacher Curl (EZ Bar)
1
-
Day 7
No exercises added to this day
Week 1
1 / 10 Weeks
Day 3
No exercises added to this day
Day 7
No exercises added to this day
Day 5
1
Pendulum Squat2 Sets
-
2
Hamstring Curl2 Sets
-
3
Leg Extension2 Sets
-
4
Back Extension2 Sets
-
5
Deadlift (Barbell)2 Sets
-
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Lat Pulldown2 Sets
-
3
Incline Bench Press (Dumbbell)2 Sets
-
4
T-Bar Row2 Sets
-
5
Lateral Raise (Dumbbell)2 Sets
-
6
Bicep Curl (EZ Bar)2 Sets
-
7
Dip (Bodyweight)2 Sets
-
8
Seated Shoulder Press (Dumbbell)2 Sets
-
9
Incline Curl (Dumbbell)2 Sets
-
Day 2
1
Squat (Barbell)2 Sets
-
2
Hamstring Curl2 Sets
-
3
Leg Extension2 Sets
-
4
Romanian Deadlift (Barbell)2 Sets
-
5
Hip Adductor (Machine)2 Sets
-
Day 4
1
Bench Press (Barbell)2 Sets
-
2
Seated Row (Cable)2 Sets
-
3
Cable Crossover2 Sets
-
4
Single Arm Tricep Extension (Cable)2 Sets
-
5
Rear Delt Fly (Cable)2 Sets
-
6
Lat Pulldown2 Sets
-
7
Lateral Raise (Cable)2 Sets
-
8
Skull Crusher (Dumbbell)2 Sets
-
Day 6
1
Lateral Raise (Cable)2 Sets
-
2
Face Pull2 Sets
-
3
Wrist Curls2 Sets
-
4
Reverse Wrist Curl (Dumbbell)2 Sets
-
5
Hammer Curl (Dumbbell)2 Sets
-
6
Preacher Curl (EZ Bar)2 Sets
-