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Program Description

to see progress on the scale and strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    110 minutes
  • Created
    Nov 29, 2025 05:00
  • Last Edited
    Nov 29, 2025 05:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.3%
Front Delts
13.6%
Upper Back
12.2%
Biceps
11.5%
Chest
10.2%
Lats
10.2%
Middle Delts
4.7%
Forearms
4.4%
Quadriceps
3.4%
Glutes
3.4%
Hamstrings
3.4%
Abs
2.7%
Rear Delts
0.7%
Lower Back
0.7%
Cardio
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Bicep Curl (Machine)
3
-
4
Ring Push Up
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Bicep Curl (Machine)
3
-
4
Ring Push Up
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Bicep Curl (Machine)
3
-
4
Ring Push Up
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Bicep Curl (Machine)
3
-
4
Ring Push Up
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
5 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9.5
2B
Lateral Raise (Dumbbell)
2
7 reps
-
3
Barbell Row
2
1
10 reps
6 reps
-
-
4
Skull Crusher (Bodyweight)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
5 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9.5
2B
Lateral Raise (Dumbbell)
2
7 reps
-
3
Barbell Row
2
1
10 reps
6 reps
-
-
4
Skull Crusher (Bodyweight)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
5 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9.5
2B
Lateral Raise (Dumbbell)
2
7 reps
-
3
Barbell Row
2
1
10 reps
6 reps
-
-
4
Skull Crusher (Bodyweight)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
5 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9.5
2B
Lateral Raise (Dumbbell)
2
7 reps
-
3
Barbell Row
2
1
10 reps
6 reps
-
-
4
Skull Crusher (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
12 reps
10 reps
-
-
2
Deadlift (Barbell)
2
10 reps
-
3
Ab Wheel
1
2
RPE 10
RPE 10
4
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
12 reps
10 reps
-
-
2
Deadlift (Barbell)
2
10 reps
-
3
Ab Wheel
1
2
RPE 10
RPE 10
4
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
12 reps
10 reps
-
-
2
Deadlift (Barbell)
2
10 reps
-
3
Ab Wheel
1
2
RPE 10
RPE 10
4
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
12 reps
10 reps
-
-
2
Deadlift (Barbell)
2
10 reps
-
3
Ab Wheel
1
2
RPE 10
RPE 10
4
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9.5
2
Dip (Weighted)
2
1
10 reps
6 reps
RPE 9
RPE 9
3
Cable Low Row
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Ring Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9.5
2
Dip (Weighted)
2
1
10 reps
6 reps
RPE 9
RPE 9
3
Cable Low Row
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Ring Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9.5
2
Dip (Weighted)
2
1
10 reps
6 reps
RPE 9
RPE 9
3
Cable Low Row
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Ring Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9.5
2
Dip (Weighted)
2
1
10 reps
6 reps
RPE 9
RPE 9
3
Cable Low Row
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Ring Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
10 reps
5 reps
-
-
2
Bicep Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
French Press
2
1
13 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
1
12 reps
11 reps
-
-
5
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
10 reps
5 reps
-
-
2
Bicep Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
French Press
2
1
13 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
1
12 reps
11 reps
-
-
5
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
10 reps
5 reps
-
-
2
Bicep Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
French Press
2
1
13 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
1
12 reps
11 reps
-
-
5
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
10 reps
5 reps
-
-
2
Bicep Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
French Press
2
1
13 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
1
12 reps
11 reps
-
-
5
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
-
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
-
-
3
Bicep Curl (Machine)
1 Set
1 Set
1 Set
-
-
-
4
Ring Push Up
1 Set
1 Set
1 Set
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
Day 2
1A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@9.5
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
7 Reps
7 Reps
-
-
3
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
-
-
-
4
Skull Crusher (Bodyweight)
1 Set
1 Set
@10
@10
Day 3
1
Pendulum Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Ab Wheel
1 Set
1 Set
1 Set
@10
@10
@10
4
Stair Climber
1 Set
10 mins
-
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
@9.5
@9.5
@9.5
2
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
@9
@9
@9
3
Cable Low Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@9
@10
4
Ring Push Up
1 Set
1 Set
1 Set
-
-
-
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
5 Reps
-
-
-
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
10 Reps
-
-
-
3
French Press
1 Set
1 Set
1 Set
13 Reps
13 Reps
10 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
11 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
-
-
-