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base building intermediate

by evert
1 athletes joined

Program Description

Building and improving a strength base to improve strength and athletic performance in other sports. Program is based on a 3-day week strength training schedule with at least one rest day in between training days. If you want to do cardiovasculair training like running it should be done on the training days, 8 hours or more before the strength training. Strength exercises like squats can be alternated with dumbell curls to shorten the total workout time. 3-5 min. rest between sets of all 80% 1RM exercises. 1-2 min. rest for all other exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 19, 2024 01:41
  • Last Edited
    Jun 18, 2025 08:55

Summary

Embark on an 8-week journey with the Base Building Intermediate program, designed for those ready to elevate their strength training. This program consists of three focused workouts per week, featuring compound movements like squats, deadlifts, and bench presses, ensuring you build a solid foundation for muscle growth and functional strength. Each session targets key muscle groups with a mix of barbell and bodyweight exercises, pushing you to your limits while promoting recovery. Get ready to transform your physique and enhance your performance in just two months!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
80%
2
Hip Thrust (Barbell)
3
3-8 reps
80%
3
Bench Press (Barbell)
3
3-8 reps
80%
4
Push Press (Barbell)
3
3-8 reps
80%
5
Bicep Curl (Dumbbell)
3
3-8 reps
80%
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
3
3-8 reps
80%
3
Hip Thrust (Barbell)
3
3-8 reps
80%
4
Bench Press (Barbell)
3
3-8 reps
80%
5
Push Press (Barbell)
3
3-8 reps
80%
6
Bicep Curl (Dumbbell)
3
3-8 reps
80%
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
80%
2
Hip Thrust (Barbell)
4
3-8 reps
80%
3
Bench Press (Barbell)
4
3-8 reps
80%
4
Push Press (Barbell)
4
3-8 reps
80%
5
Bicep Curl (Dumbbell)
4
3-8 reps
80%
6
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
80%
2
Hip Thrust (Barbell)
4
3-8 reps
80%
3
Bench Press (Barbell)
4
3-8 reps
80%
4
Push Press (Barbell)
4
3-8 reps
80%
5
Bicep Curl (Dumbbell)
4
3-8 reps
80%
6
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
3
3-8 reps
80%
3
Hip Thrust (Barbell)
4
3-8 reps
80%
4
Bench Press (Barbell)
4
3-8 reps
80%
5
Push Press (Barbell)
4
3-8 reps
80%
6
Bicep Curl (Dumbbell)
4
3-8 reps
80%
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-8 reps
80%
2
Hip Thrust (Barbell)
5
3-8 reps
80%
3
Bench Press (Barbell)
5
3-8 reps
80%
4
Push Press (Barbell)
5
3-8 reps
80%
5
Bicep Curl (Dumbbell)
5
3-8 reps
80%
6
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-8 reps
80%
2
Hip Thrust (Barbell)
5
3-8 reps
80%
3
Bench Press (Barbell)
5
3-8 reps
80%
4
Push Press (Barbell)
5
3-8 reps
80%
5
Bicep Curl (Dumbbell)
5
3-8 reps
80%
6
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-8 reps
80%
2
Hip Thrust (Barbell)
5
3-8 reps
80%
3
Bench Press (Barbell)
5
3-8 reps
80%
4
Push Press (Barbell)
5
3-8 reps
80%
5
Bicep Curl (Dumbbell)
5
3-8 reps
80%
6
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
3-8 reps
80%
2
Elastic Exercise Glutheus Min/Med.
3
8-15 reps
-
3
Skater Jumps
3
8-15 reps
-
4
Incline Bench Press (Dumbbell)
3
3-8 reps
80%
5
Bicep Curl (Dumbbell)
3
3-8 reps
80%
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
3-8 reps
80%
2
Elastic Exercise Glutheus Min/Med.
4
8-15 reps
-
3
Skater Jumps
4
8-15 reps
-
4
Incline Bench Press (Dumbbell)
3
3-8 reps
80%
5
Bicep Curl (Dumbbell)
3
3-8 reps
80%
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
3-8 reps
80%
2
Elastic Exercise Glutheus Min/Med.
4
8-15 reps
-
3
Skater Jumps
4
8-15 reps
-
4
Incline Bench Press (Dumbbell)
4
3-8 reps
80%
5
Bicep Curl (Dumbbell)
4
3-8 reps
80%
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
3-8 reps
80%
2
Lunge (Barbell)
3
8-15 reps
-
3
Elastic Exercise Glutheus Min/Med.
4
8-15 reps
-
4
Incline Bench Press (Dumbbell)
4
3-8 reps
80%
5
Bicep Curl (Dumbbell)
4
3-8 reps
80%
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
3-8 reps
80%
2
Lunge (Barbell)
4
8-15 reps
-
3
Elastic Exercise Glutheus Min/Med.
4
8-15 reps
-
4
Incline Bench Press (Dumbbell)
4
3-8 reps
80%
5
Bicep Curl (Dumbbell)
4
3-8 reps
80%
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
5
3-8 reps
80%
2
Lunge (Barbell)
4
8-15 reps
-
3
Elastic Exercise Glutheus Min/Med.
5
8-15 reps
-
4
Incline Bench Press (Dumbbell)
5
3-8 reps
80%
5
Bicep Curl (Dumbbell)
5
3-8 reps
80%
6
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
5
3-8 reps
80%
2
Elastic Exercise Glutheus Min/Med.
5
8-15 reps
-
3
Incline Bench Press (Dumbbell)
5
3-8 reps
80%
4
Bicep Curl (Dumbbell)
5
3-8 reps
80%
5
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
5
3-8 reps
80%
2
Lunge (Barbell)
5
8-15 reps
-
3
Elastic Exercise Glutheus Min/Med.
5
8-15 reps
-
4
Incline Bench Press (Dumbbell)
5
3-8 reps
80%
5
Bicep Curl (Dumbbell)
5
3-8 reps
80%
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
80%
2
Front Squat (Barbell)
3
3-8 reps
80%
3
Bench Press (Barbell)
3
3-8 reps
80%
4
Bicep Curl (Barbell)
3
3-8 reps
80%
5
Arnold Press
3
3-8 reps
80%
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
80%
2
Front Squat (Barbell)
3
3-8 reps
80%
3
Bench Press (Barbell)
3
3-8 reps
80%
4
Bicep Curl (Barbell)
3
3-8 reps
80%
5
Arnold Press
3
3-8 reps
80%
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
3
3-8 reps
80%
3
Front Squat (Barbell)
4
3-8 reps
80%
4
Bench Press (Barbell)
4
3-8 reps
80%
5
Bicep Curl (Barbell)
4
3-8 reps
80%
6
Arnold Press
4
3-8 reps
80%
7
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-8 reps
80%
2
Front Squat (Barbell)
4
3-8 reps
80%
3
Skater Jumps
4
8-15 reps
-
4
Bench Press (Barbell)
4
3-8 reps
80%
5
Bicep Curl (Barbell)
4
3-8 reps
80%
6
Arnold Press
4
3-8 reps
80%
7
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-8 reps
80%
2
Front Squat (Barbell)
4
3-8 reps
80%
3
Skater Jumps
4
8-15 reps
-
4
Bench Press (Barbell)
4
3-8 reps
80%
5
Bicep Curl (Barbell)
4
3-8 reps
80%
6
Arnold Press
4
3-8 reps
80%
7
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
4
3-8 reps
80%
3
Front Squat (Barbell)
5
3-8 reps
80%
4
Skater Jumps
4
8-15 reps
-
5
Bench Press (Barbell)
5
3-8 reps
80%
6
Bicep Curl (Barbell)
5
3-8 reps
80%
7
Arnold Press
5
3-8 reps
80%
8
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-8 reps
80%
2
Front Squat (Barbell)
5
3-8 reps
80%
3
Skater Jumps
4
8-15 reps
-
4
Bench Press (Barbell)
5
3-8 reps
80%
5
Bicep Curl (Barbell)
5
3-8 reps
80%
6
Arnold Press
5
3-8 reps
80%
7
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-8 reps
80%
2
Front Squat (Barbell)
5
3-8 reps
80%
3
Skater Jumps
4
8-15 reps
-
4
Bench Press (Barbell)
5
3-8 reps
80%
5
Bicep Curl (Barbell)
5
3-8 reps
80%
6
Arnold Press
5
3-8 reps
80%
7
Hanging Leg Raise
5
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-8 Reps
80%
2
Hip Thrust (Barbell)
3 Sets
3-8 Reps
80%
3
Bench Press (Barbell)
3 Sets
3-8 Reps
80%
4
Push Press (Barbell)
3 Sets
3-8 Reps
80%
5
Bicep Curl (Dumbbell)
3 Sets
3-8 Reps
80%
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 2
1
Good Morning
3 Sets
3-8 Reps
80%
2
Elastic Exercise Glutheus Min/Med.
3 Sets
8-15 Reps
-
3
Skater Jumps
3 Sets
8-15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
3-8 Reps
80%
5
Bicep Curl (Dumbbell)
3 Sets
3-8 Reps
80%
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
3 Sets
3-8 Reps
80%
2
Front Squat (Barbell)
3 Sets
3-8 Reps
80%
3
Bench Press (Barbell)
3 Sets
3-8 Reps
80%
4
Bicep Curl (Barbell)
3 Sets
3-8 Reps
80%
5
Arnold Press
3 Sets
3-8 Reps
80%
6
Hanging Leg Raise
3 Sets
AMRAP
-