Program Description
big muscles
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedDec 31, 2025 01:49
- Last EditedJan 09, 2026 10:24
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16%
Triceps
15.1%
Chest
10.6%
Upper Back
8.8%
Biceps
7.7%
Lats
7.2%
Middle Delts
6.1%
Quadriceps
5.9%
Hamstrings
5.9%
Glutes
4.5%
Abs
4.1%
Rear Delts
2.7%
Forearms
2%
Lower Back
1.6%
Calves
1.4%
Adductors
0.7%
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ON THE BOOSTCAMP APP FOR FREE
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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)
5
5-8 reps
-
2
Incline Bench Press (Barbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Dip (Weighted)
5
8-12 reps
-
5
Chest Fly (Machine)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Calf Raise (Leg Press)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Calf Raise (Leg Press)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Calf Raise (Leg Press)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Calf Raise (Leg Press)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Calf Raise (Leg Press)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Calf Raise (Leg Press)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Calf Raise (Leg Press)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
T-Bar Row
4
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Bent Over Row (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
T-Bar Row
4
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Bent Over Row (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
T-Bar Row
4
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Bent Over Row (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
T-Bar Row
4
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Bent Over Row (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
T-Bar Row
4
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Bent Over Row (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
T-Bar Row
4
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Bent Over Row (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
T-Bar Row
4
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Bent Over Row (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
T-Bar Row
4
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Bent Over Row (Barbell)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
4
Front Raise
4
8-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
4
Front Raise
4
8-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
4
Front Raise
4
8-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
4
Front Raise
4
8-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
4
Front Raise
4
8-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
4
Front Raise
4
8-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
4
Front Raise
4
8-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
4
Front Raise
4
8-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
Bench Press (Close Grip)
3
6-10 reps
RPE 10
6
Tricep Extension (Barbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
Bench Press (Close Grip)
3
6-10 reps
RPE 10
6
Tricep Extension (Barbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
Bench Press (Close Grip)
3
6-10 reps
RPE 10
6
Tricep Extension (Barbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
Bench Press (Close Grip)
3
6-10 reps
RPE 10
6
Tricep Extension (Barbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
Bench Press (Close Grip)
3
6-10 reps
RPE 10
6
Tricep Extension (Barbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
Bench Press (Close Grip)
3
6-10 reps
RPE 10
6
Tricep Extension (Barbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
Bench Press (Close Grip)
3
6-10 reps
RPE 10
6
Tricep Extension (Barbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
Bench Press (Close Grip)
3
6-10 reps
RPE 10
6
Tricep Extension (Barbell)
3
6-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)3 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
5-8 Reps
-
3
Leg Extension3 Sets
6-12 Reps
-
4
Leg Curl3 Sets
6-12 Reps
-
5
Calf Raise (Leg Press)3 Sets
6-12 Reps
-
Day 3
1
Deadlift (Barbell)4 Sets
4-8 Reps
-
2
Pull-Up (Weighted)4 Sets
6-10 Reps
-
3
T-Bar Row4 Sets
6-8 Reps
-
4
Pull-Up (Neutral Grip, Weighted)4 Sets
6-10 Reps
-
5
Bent Over Row (Barbell)4 Sets
6-8 Reps
-
Day 4
1
Overhead Press (Barbell)4 Sets
6-10 Reps
@10
2
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
@10
3
Seated Shoulder Press (Dumbbell)4 Sets
6-10 Reps
@10
4
Front Raise4 Sets
8-10 Reps
@10
5
Rear Delt Fly (Dumbbell)4 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)5 Sets
5-8 Reps
-
2
Incline Bench Press (Barbell)5 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)5 Sets
8-12 Reps
-
4
Dip (Weighted)5 Sets
8-12 Reps
-
5
Chest Fly (Machine)5 Sets
8-12 Reps
-
Day 5
1
Bicep Curl (Barbell)3 Sets
6-8 Reps
@10
2
Hammer Curl (Dumbbell)3 Sets
8-10 Reps
@10
3
Incline Curl (Dumbbell)3 Sets
6-10 Reps
@10
4
Overhead Tricep Extension (Cable)3 Sets
6-10 Reps
@10
5
Bench Press (Close Grip)3 Sets
6-10 Reps
@10
6
Tricep Extension (Barbell)3 Sets
6-10 Reps
@10