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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
    Jun 18, 2025 10:09

Summary

Unlock your strength potential with Golds Anabolic, a comprehensive 9-week program designed for serious lifters. Committing just two days a week, you'll focus on heavy compound movements like squats, deadlifts, and bench presses, ensuring maximum muscle engagement and growth. Each session is strategically crafted to push your limits while allowing for recovery, making it ideal for those looking to build muscle and strength efficiently. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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
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
-