Program Description
Get ready to transform your strength with this tailored 12-week program designed specifically for you! With a focus on high-volume training, you'll target all your key areas—chest, back, core, shoulders, arms, legs, and glutes—using the full range of equipment available in your gym. As an intermediate lifter, you'll push your limits, build muscle, and enhance your overall strength, setting you on a path to achieve your fitness goals. Embrace the challenge and watch as your dedication pays off, leading to impressive gains and a stronger, more confident you!
Program Overview
- LevelIntermediate
- GoalGain Strength, Athletics, Powerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 26, 2025 03:30
- Last EditedJul 26, 2025 03:34
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Dip (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press (Machine)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Face Pull (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30 secs
-
2
Hanging Leg Raise
4
10 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Battle Ropes
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
10 reps
-
2
Dynamic Stretching
1
10 mins
-
3
Yoga or Stretching Routine
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
3
Overhead Press (Dumbbell)3 Sets
10 Reps
-
4
Tricep Dip (Weighted)3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)5 Sets
8 Reps
-
2
Leg Press (Machine)4 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)3 Sets
12 Reps
-
Day 3
1
Pull-Up (Weighted)4 Sets
6 Reps
-
2
Bent Over Row (Barbell)4 Sets
8 Reps
-
3
Face Pull (Cable)3 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)5 Sets
6 Reps
-
2
Romanian Deadlift (Dumbbell)4 Sets
10 Reps
-
3
Glute Bridge (Barbell)3 Sets
12 Reps
-
Day 5
1
Plank3 Sets
30 secs
-
2
Hanging Leg Raise4 Sets
10 Reps
-
3
Russian Twist (Dumbbell)3 Sets
15 Reps
-
4
Battle Ropes5 Sets
30 secs
-
Day 6
1
Foam Rolling1 Set
10 Reps
-
2
Dynamic Stretching1 Set
10 mins
-
3
Yoga or Stretching Routine1 Set
20 mins
-