4.0
(1 rating)
Program Description
Advanced muscle training program that’s 3 days on 1 day off.
Program Overview
- LevelAdvanced, Intermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedOct 16, 2024 01:22
- Last EditedJun 18, 2025 12:09
Summary
Unleash your strength with this comprehensive 10-week program designed to sculpt and define your upper body and legs. With six training days each week, you’ll engage in a balanced mix of push, pull, and leg workouts, focusing on key muscle groups including chest, back, arms, and legs. Each session is packed with effective exercises like the Incline Bench Press and T-Bar Row, ensuring you build power and endurance. Get ready to transform your physique and elevate your fitness game!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
Chest Fly (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Curl (Dumbbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
High Row
3
-
3
Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Dip (Machine)
3
-
6
Back Extension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Shrug (Barbell)
3
-
5
Tricep Extension (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hanging Leg Raise
3
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
-
2
Lying Tricep Extension (Barbell)3 Sets
-
3
Shoulder Press (Plate Loaded)3 Sets
-
4
Chest Fly (Machine)3 Sets
-
5
V-Handle Tricep Pushdown (Cable)3 Sets
-
6
Lateral Raise (Dumbbell)3 Sets
-
Day 4
1
Incline Chest Press (Machine)3 Sets
-
2
High Row3 Sets
-
3
Chest Press (Machine)3 Sets
-
4
T-Bar Row3 Sets
-
5
Seated Dip (Machine)3 Sets
-
6
Back Extension3 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)3 Sets
-
2
Tricep Pushdown (Cable)3 Sets
-
3
Preacher Curl (Dumbbell)3 Sets
-
4
Shrug (Barbell)3 Sets
-
5
Tricep Extension (Machine)3 Sets
-
6
Bicep Curl (Dumbbell)3 Sets
-
Day 6
1
Squat (Barbell)3 Sets
-
2
Leg Curl3 Sets
-
3
Leg Extension3 Sets
-
4
Seated Calf Raise3 Sets
-
5
Hanging Leg Raise3 Sets
-
Day 3
1
Leg Press3 Sets
-
2
Leg Curl3 Sets
-
3
Leg Extension3 Sets
-
4
Seated Calf Raise3 Sets
-
5
Hanging Leg Raise3 Sets
-
Day 2
1
Lat Pulldown3 Sets
-
2
Incline Curl (Dumbbell)3 Sets
-
3
Chest Supported Row (Machine)3 Sets
-
4
Bicep Curl (Cable)3 Sets
-
5
Reverse Wrist Curl (Dumbbell)3 Sets
-