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Golds Anabolic

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1 athletes joined

Program Description

Intermediate - equipment needed - squat rack, barbells, dumbbells, adjustable bench, resistance bands

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 22, 2025 10:07
  • Last Edited
    Apr 24, 2025 02:49
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
4
4 reps
-
3
Incline Bench Press (Barbell)
4
4 reps
-
4
Pull-Up (Weighted)
2
6 reps
-
5
Shrug (Barbell)
3
6 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
8
Decline Crunch
5
12 reps
-
9
Standing Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
4
4 reps
-
3
Incline Bench Press (Barbell)
4
4 reps
-
4
Pull-Up (Weighted)
2
6 reps
-
5
Shrug (Barbell)
3
6 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
8
Decline Crunch
5
12 reps
-
9
Standing Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
4
4 reps
-
3
Incline Bench Press (Barbell)
4
4 reps
-
4
Pull-Up (Weighted)
2
6 reps
-
5
Shrug (Barbell)
3
6 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
8
Decline Crunch
5
12 reps
-
9
Standing Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dip (Weighted)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dip (Weighted)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dip (Weighted)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sissy Squat
2
12 reps
-
3
Incline Bench Press (Barbell)
2
12 reps
-
4
Cable Crossover
2
15 reps
-
5
Dumbbell Row
2
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Shrug (Dumbbell)
5
12 reps
-
8
Rear Delt Fly (Cable)
2
12 reps
-
9
Upright Row (Barbell)
2
12 reps
-
10A
Bicep Curl (Dumbbell)
2
12 reps
-
10B
Tricep Extension (Dumbbell)
2
12 reps
-
11A
Hammer Curl (Cable)
2
12 reps
-
11B
Tricep Pushdown (Cable)
2
12 reps
-
12
Standing Calf Raise
3
12 reps
-
13
Hanging Leg Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sissy Squat
2
12 reps
-
3
Incline Bench Press (Barbell)
2
12 reps
-
4
Cable Crossover
2
15 reps
-
5
Dumbbell Row
2
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Shrug (Dumbbell)
5
12 reps
-
8
Rear Delt Fly (Cable)
2
12 reps
-
9
Upright Row (Barbell)
2
12 reps
-
10A
Bicep Curl (Dumbbell)
2
12 reps
-
10B
Tricep Extension (Dumbbell)
2
12 reps
-
11A
Hammer Curl (Cable)
2
12 reps
-
11B
Tricep Pushdown (Cable)
2
12 reps
-
12
Standing Calf Raise
3
12 reps
-
13
Hanging Leg Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sissy Squat
2
12 reps
-
3
Incline Bench Press (Barbell)
2
12 reps
-
4
Cable Crossover
2
15 reps
-
5
Dumbbell Row
2
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Shrug (Dumbbell)
5
12 reps
-
8
Rear Delt Fly (Cable)
2
12 reps
-
9
Upright Row (Barbell)
2
12 reps
-
10A
Bicep Curl (Dumbbell)
2
12 reps
-
10B
Tricep Extension (Dumbbell)
2
12 reps
-
11A
Hammer Curl (Cable)
2
12 reps
-
11B
Tricep Pushdown (Cable)
2
12 reps
-
12
Standing Calf Raise
3
12 reps
-
13
Hanging Leg Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
5
4 reps
-
3
Overhead Press (Barbell)
4
4 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Shrug (Dumbbell)
2
8 reps
-
6
Hammer Curl
2
8 reps
-
7
Tricep Extension (Dumbbell)
2
8 reps
-
8
Hanging Leg Raise
2
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
5
4 reps
-
3
Overhead Press (Barbell)
4
4 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Shrug (Dumbbell)
2
8 reps
-
6
Hammer Curl
2
8 reps
-
7
Tricep Extension (Dumbbell)
2
8 reps
-
8
Hanging Leg Raise
2
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
5
4 reps
-
3
Overhead Press (Barbell)
4
4 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Shrug (Dumbbell)
2
8 reps
-
6
Hammer Curl
2
8 reps
-
7
Tricep Extension (Dumbbell)
2
8 reps
-
8
Hanging Leg Raise
2
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Curl
1
10 reps
-
3
Shrug (Barbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
1
10 reps
-
6
Chin-Up (Bodyweight)
2
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Bicep Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
11
Decline Crunch
3
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Curl
1
10 reps
-
3
Shrug (Barbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
1
10 reps
-
6
Chin-Up (Bodyweight)
2
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Bicep Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
11
Decline Crunch
3
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Curl
1
10 reps
-
3
Shrug (Barbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
1
10 reps
-
6
Chin-Up (Bodyweight)
2
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Bicep Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
11
Decline Crunch
3
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Chin-Up (Bodyweight)
2
12 reps
-
3
Shrug (Barbell)
5
12 reps
-
4
Bench Press (Dumbbell)
2
12 reps
-
5
Incline Chest Fly (Dumbbell)
2
12 reps
-
6
Arnold Press
2
12 reps
-
7
Lateral Raise (Dumbbell)
2
12 reps
-
8A
Bicep Curl (Barbell)
2
12 reps
-
8B
Dip (Bodyweight)
2
12 reps
-
9A
Reverse Bicep Curl (EZ Bar)
2
12 reps
-
9B
Tricep Pushdown (Cable)
2
12 reps
-
10
Standing Calf Raise
3
15 reps
-
11
Decline Crunch
5
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Chin-Up (Bodyweight)
2
12 reps
-
3
Shrug (Barbell)
5
12 reps
-
4
Bench Press (Dumbbell)
2
12 reps
-
5
Incline Chest Fly (Dumbbell)
2
12 reps
-
6
Arnold Press
2
12 reps
-
7
Lateral Raise (Dumbbell)
2
12 reps
-
8A
Bicep Curl (Barbell)
2
12 reps
-
8B
Dip (Bodyweight)
2
12 reps
-
9A
Reverse Bicep Curl (EZ Bar)
2
12 reps
-
9B
Tricep Pushdown (Cable)
2
12 reps
-
10
Standing Calf Raise
3
15 reps
-
11
Decline Crunch
5
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Chin-Up (Bodyweight)
2
12 reps
-
3
Shrug (Barbell)
5
12 reps
-
4
Bench Press (Dumbbell)
2
12 reps
-
5
Incline Chest Fly (Dumbbell)
2
12 reps
-
6
Arnold Press
2
12 reps
-
7
Lateral Raise (Dumbbell)
2
12 reps
-
8A
Bicep Curl (Barbell)
2
12 reps
-
8B
Dip (Bodyweight)
2
12 reps
-
9A
Reverse Bicep Curl (EZ Bar)
2
12 reps
-
9B
Tricep Pushdown (Cable)
2
12 reps
-
10
Standing Calf Raise
3
15 reps
-
11
Decline Crunch
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
15 reps
-
2
Seated Row (Cable)
2
15 reps
-
3
Lat Pulldown
2
12 reps
-
4
Shrug (Dumbbell)
5
12 reps
-
5
Incline Bench Press (Barbell)
2
15 reps
-
6
Incline Cable Chest Press
2
15 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
2
15 reps
-
8
Rear Delt Fly (Cable)
2
12 reps
-
9A
Hammer Curl
2
12 reps
-
9B
Skull Crusher (Dumbbell)
2
12 reps
-
10A
Bicep Curl (Barbell)
2
15 reps
-
10B
Dip (Bodyweight)
2
15 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
15 reps
-
2
Seated Row (Cable)
2
15 reps
-
3
Lat Pulldown
2
12 reps
-
4
Shrug (Dumbbell)
5
12 reps
-
5
Incline Bench Press (Barbell)
2
15 reps
-
6
Incline Cable Chest Press
2
15 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
2
15 reps
-
8
Rear Delt Fly (Cable)
2
12 reps
-
9A
Hammer Curl
2
12 reps
-
9B
Skull Crusher (Dumbbell)
2
12 reps
-
10A
Bicep Curl (Barbell)
2
15 reps
-
10B
Dip (Bodyweight)
2
15 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
15 reps
-
2
Seated Row (Cable)
2
15 reps
-
3
Lat Pulldown
2
12 reps
-
4
Shrug (Dumbbell)
5
12 reps
-
5
Incline Bench Press (Barbell)
2
15 reps
-
6
Incline Cable Chest Press
2
15 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
2
15 reps
-
8
Rear Delt Fly (Cable)
2
12 reps
-
9A
Hammer Curl
2
12 reps
-
9B
Skull Crusher (Dumbbell)
2
12 reps
-
10A
Bicep Curl (Barbell)
2
15 reps
-
10B
Dip (Bodyweight)
2
15 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
5
20 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Box Squat (Barbell)
1 Set
10 Reps
-
2
Squat (Barbell)
4 Sets
4 Reps
-
3
Incline Bench Press (Barbell)
4 Sets
4 Reps
-
4
Pull-Up (Weighted)
2 Sets
6 Reps
-
5
Shrug (Barbell)
3 Sets
6 Reps
-
6
Bicep Curl (Barbell)
2 Sets
8 Reps
-
7
Skull Crusher (Barbell)
2 Sets
8 Reps
-
8
Decline Crunch
5 Sets
12 Reps
-
9
Standing Calf Raise
5 Sets
15 Reps
-
Day 2
1
Good Morning
1 Set
10 Reps
-
2
Deadlift (Barbell)
5 Sets
4 Reps
-
3
Overhead Press (Barbell)
4 Sets
4 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
8 Reps
-
5
Shrug (Dumbbell)
2 Sets
8 Reps
-
6
Hammer Curl
2 Sets
8 Reps
-
7
Tricep Extension (Dumbbell)
2 Sets
8 Reps
-
8
Hanging Leg Raise
2 Sets
15 Reps
-
9
Seated Calf Raise
3 Sets
15 Reps
-