IntermediateFree

Aydans improved 2026

This is just my personal plan, and is set for my goals.

· Jan 2026

Free on iOS & Android

Overview

Length

8 weeks

Days / week

7 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

To be amazing for my goals.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.7%

Front Delts

11.5%

Biceps

11.5%

Chest

8.9%

Lats

7.6%

Upper Back

7.6%

Quadriceps

Hamstrings

6.4%

Middle Delts

6.4%

Glutes

5.4%

Forearms

4.8%

Abs

3.8%

Lower Back

1.9%

Calves

1.3%

Rear Delts

1.3%

Adductors

0.6%

Abductors

0.6%

Cardio

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Pec Deck (Machine)	2	8 reps	@10
Superset
2A	Dip (Bodyweight)	2	8 reps	@10
2B	Incline Bench Press (Dumbbell)	1	8 reps	@10
3	Pull-Up (Bodyweight)	2	8 reps	@10
4	Lat Pulldown (Neutral Grip)	2	8 reps	@10
5	Chest Supported Row (Machine)	2	8 reps	@10
6	Archer Pulls	2	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Extension	3	6 reps	@10
2	Hip Adductor (Machine)	1	8 reps	@10
3	Hip Abductor (Machine)	1	8 reps	@10
4	Bulgarian Split Squat (Barbell)	2	6 reps	@10
5	Hamstring Curl	2	8 reps	@10
6	Calf Raise (Machine)	2	20 reps	@10

#	Exercise	Sets	Reps	Load
1	Preacher Curl (Machine)	2	6 reps	@10
2	Reverse Bicep Curl (EZ Bar)	1	8 reps	@10
3	Tricep Extension (Cable)	2	8 reps	@10
4	JM Press	2	6 reps	@10
5	Seated Shoulder Press (Dumbbell)	2	6 reps	@10
6	Lateral Raise (Cable)	2	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Decline Crunch (Weighted)	2	12 reps	@10
2	Abs Crunch (Machine)	2	12 reps	@10
3	Treadmill	1	30 min	@10

#	Exercise	Sets	Reps	Load
1	Pec Deck (Machine)	2	8 reps	@10
Superset
2A	Incline Bench Press (Dumbbell)	2	8 reps	@10
2B	Dip (Bodyweight)	1	10 reps	@10
Superset
3A	Pull-Up (Bodyweight)	2	8 reps	@10
3B	Lat Pulldown (Neutral Grip)	2	8 reps	@10
4	High Row	2	8 reps	@10
5	Preacher Curl (Machine)	2	6 reps	@10
6	Reverse Curl (Barbell)	2	6 reps	@10
7	Tricep Extension (Cable)	2	6 reps	@10
8	JM Press	2	6 reps	@10
9	Seated Shoulder Press (Dumbbell)	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	2	8 reps	@10
2	Bulgarian Split Squat (Barbell)	2	8 reps	@10
3	Hamstring Curl	2	8 reps	@10
4	Leg Extension	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	2	8 reps	@10
2	Preacher Curl (Machine)	2	8 reps	@10
3	Seated Shoulder Press (Dumbbell)	2	8 reps	@10
4	Front Raise	2	8 reps	@10
5	Reverse Bicep Curl (EZ Bar)	2	8 reps	@10
6	Bicep Curl (Barbell)	2	8 reps	@10

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, Aydans improved 2026 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 full 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.

Aydans improved 2026 is structured around 7 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.

Aydans improved 2026 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

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

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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