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BoostcampPNG

Ariel's Build to Grow

by Justo Yanez
1 athletes joined

Program Description

-Mass-building for hardgainers -Focus on compound lifts + strategic volume -Muscle symmetry (no skipped leg/back days!) 0Stimulate appetite via training

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 22, 2025 08:58
  • Last Edited
    Mar 22, 2025 09:00
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 6
4
Chest Fly (Cable)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 9
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
3
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 6
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6
4
Leg Press
2
10-12 reps
RPE 6
5
Standing Calf Raise
3
15 reps
RPE 6
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Press
2
10-12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
2
12 reps
RPE 7
4
Alternating Dumbbell Curl
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
3
Seated Row (Cable)
2
12 reps
RPE 6
4
Alternating Dumbbell Curl
3
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
2
12 reps
RPE 9
4
Alternating Dumbbell Curl
3
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 7
5
Chest Fly (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 8
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 6
5
Chest Fly (Cable)
3
10-12 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 8
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 9
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4
Chest Fly (Cable)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@7
6
Push Up
2 Sets
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1 Set
5-10 mins
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
3
Hip Thrust (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Press
2 Sets
12 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@7
6
Hanging Leg Raise
3 Sets
12 Reps
-
7
Stairmaster (Level 5–7)
1 Set
5-10 mins
-
Day 3
1
Lat Pulldown
3 Sets
8 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
3
Seated Row (Cable)
2 Sets
12 Reps
@7
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
5
Hammer Curl (Dumbbell)
2 Sets
15 Reps
@7
6
Plank
3 Sets
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1 Set
5-10 mins
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Dip (Bodyweight)
2 Sets
10 Reps
-
4
Goblet Squat
2 Sets
15 Reps
@7
5
Chest Fly (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
7
Hanging Knee Raise
3 Sets
15 Reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1 Set
5-10 mins
-
Day 5
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1 Set
20-30 mins
-
2
Abs Crunch (Machine)
2 Sets
AMRAP
-