Program Description
This program is not a set in stone program. Switch out exercises to meet your needs, target weak points, or progress lifts you enjoy. Use Days 2&4 as days to add extra volume for weak points. These can be done at the gym or at home. Reps in Reserve (RIR) select a weight and complete reps in the rep ranges until you have X Reps in the tank. •Week 1-2 RIR 3 •Week 3-4 RIR 2 •Week 5-6 RIR 1 •Week 7 RIR 0 •Week 8 RIR 8 (Deload Week) Rep Ranges •Low 6-12 •Mod 8-15 •High 12-20 Set Styles •Straight Sets ~ aim to hit the reps in the prescribed rep range and RIR, no mini sets or rest pause sets. Allow the reps in Sets 2-3 to natural drop some. •Myo Rep Match ~ Set 1 sets the Rep Goal for Sets 2-3. For Sets 2-3 complete reps till you need a short rest then do mini rest pause sets till you reach the Rep Goal from Set 1. •Myo Rep Sets ~ For Set 1 complete as many reps as needed to reach the prescribed RIR for the week. Then rest for 3 breaths or 5 seconds complete a mini set (Set 2), rest again and complete the last mini set (Set3).
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedAug 19, 2025 11:55
- Last EditedAug 19, 2025 05:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Reverse Pec Deck
2
12-20 reps
-
2B
Chest Fly (Machine)
2
12-20 reps
-
3
Standing Pullover (Cable)
2
12-20 reps
-
4
RDLs
2
6-12 reps
-
5
Walking Lunge (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2A
Reverse Pec Deck
3
12-20 reps
-
2B
Chest Fly (Machine)
3
12-20 reps
-
3
Standing Pullover (Cable)
3
12-20 reps
-
4
RDLs
3
6-12 reps
-
5
Walking Lunge (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2A
Reverse Pec Deck
3
12-20 reps
-
2B
Chest Fly (Machine)
3
12-20 reps
-
3
Standing Pullover (Cable)
3
12-20 reps
-
4
RDLs
3
6-12 reps
-
5
Walking Lunge (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2A
Reverse Pec Deck
3
12-20 reps
-
2B
Chest Fly (Machine)
3
12-20 reps
-
3
Standing Pullover (Cable)
3
12-20 reps
-
4
RDLs
3
6-12 reps
-
5
Walking Lunge (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2A
Reverse Pec Deck
3
12-20 reps
-
2B
Chest Fly (Machine)
3
12-20 reps
-
3
Standing Pullover (Cable)
3
12-20 reps
-
4
RDLs
3
6-12 reps
-
5
Walking Lunge (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2A
Reverse Pec Deck
3
12-20 reps
-
2B
Chest Fly (Machine)
3
12-20 reps
-
3
Standing Pullover (Cable)
3
12-20 reps
-
4
RDLs
3
6-12 reps
-
5
Walking Lunge (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2A
Reverse Pec Deck
3
12-20 reps
-
2B
Chest Fly (Machine)
3
12-20 reps
-
3
Standing Pullover (Cable)
3
12-20 reps
-
4
RDLs
3
6-12 reps
-
5
Walking Lunge (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Reverse Pec Deck
2
12-20 reps
-
2B
Chest Fly (Machine)
2
12-20 reps
-
3
Standing Pullover (Cable)
2
12-20 reps
-
4
RDLs
2
6-12 reps
-
5
Walking Lunge (Dumbbell)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Skull Crusher (Dumbbell)
2
AMRAP
-
4
Hammer Curl (Dumbbell)
2
AMRAP
-
5
Lying Leg Raise
2
AMRAP
-
6
Grippers
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Skull Crusher (Dumbbell)
2
AMRAP
-
4
Hammer Curl (Dumbbell)
2
AMRAP
-
5
Lying Leg Raise
2
AMRAP
-
6
Grippers
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2A
Leg Extension
2
12-20 reps
-
2B
Leg Curl
2
8-12 reps
-
3
Calf Raise (Leg Press)
2
12-20 reps
-
4
Incline Chest Press (Machine)
2
6-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Wrist Extensions
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2A
Leg Extension
3
12-20 reps
-
2B
Leg Curl
3
8-12 reps
-
3
Calf Raise (Leg Press)
3
12-20 reps
-
4
Incline Chest Press (Machine)
3
6-12 reps
-
5
Chest Supported Row (Machine)
3
8-15 reps
-
6
Wrist Extensions
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2A
Leg Extension
3
12-20 reps
-
2B
Leg Curl
3
8-12 reps
-
3
Calf Raise (Leg Press)
3
12-20 reps
-
4
Incline Chest Press (Machine)
3
6-12 reps
-
5
Chest Supported Row (Machine)
3
8-15 reps
-
6
Wrist Extensions
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2A
Leg Extension
3
12-20 reps
-
2B
Leg Curl
3
8-12 reps
-
3
Calf Raise (Leg Press)
3
12-20 reps
-
4
Incline Chest Press (Machine)
3
6-12 reps
-
5
Chest Supported Row (Machine)
3
8-15 reps
-
6
Wrist Extensions
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2A
Leg Extension
3
12-20 reps
-
2B
Leg Curl
3
8-12 reps
-
3
Calf Raise (Leg Press)
3
12-20 reps
-
4
Incline Chest Press (Machine)
3
6-12 reps
-
5
Chest Supported Row (Machine)
3
8-15 reps
-
6
Wrist Extensions
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2A
Leg Extension
3
12-20 reps
-
2B
Leg Curl
3
8-12 reps
-
3
Calf Raise (Leg Press)
3
12-20 reps
-
4
Incline Chest Press (Machine)
3
6-12 reps
-
5
Chest Supported Row (Machine)
3
8-15 reps
-
6
Wrist Extensions
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2A
Leg Extension
3
12-20 reps
-
2B
Leg Curl
3
8-12 reps
-
3
Calf Raise (Leg Press)
3
12-20 reps
-
4
Incline Chest Press (Machine)
3
6-12 reps
-
5
Chest Supported Row (Machine)
3
8-15 reps
-
6
Wrist Extensions
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2A
Leg Extension
2
12-20 reps
-
2B
Leg Curl
2
8-12 reps
-
3
Calf Raise (Leg Press)
2
12-20 reps
-
4
Incline Chest Press (Machine)
2
6-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Wrist Extensions
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Skull Crusher (Dumbbell)
2
AMRAP
-
4
Hammer Curl (Dumbbell)
2
AMRAP
-
5
Lying Leg Raise
2
AMRAP
-
6
Grippers
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3
Skull Crusher (Dumbbell)
3
AMRAP
-
4
Hammer Curl (Dumbbell)
3
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
6
Grippers
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Skull Crusher (Dumbbell)
2
AMRAP
-
4
Hammer Curl (Dumbbell)
2
AMRAP
-
5
Lying Leg Raise
2
AMRAP
-
6
Grippers
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-15 reps
-
2B
Seated Calf Raise
2
8-15 reps
-
3A
Overhead Tricep Extension (Cable)
2
12-20 reps
-
3B
Bicep Curl (Cable)
2
12-20 reps
-
4
Pendulum Squat
2
6-12 reps
-
5
Lying Leg Curl
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2B
Seated Calf Raise
3
8-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3B
Bicep Curl (Cable)
3
12-20 reps
-
4
Pendulum Squat
3
6-12 reps
-
5
Lying Leg Curl
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2B
Seated Calf Raise
3
8-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3B
Bicep Curl (Cable)
3
12-20 reps
-
4
Pendulum Squat
3
6-12 reps
-
5
Lying Leg Curl
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2B
Seated Calf Raise
3
8-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3B
Bicep Curl (Cable)
3
12-20 reps
-
4
Pendulum Squat
3
6-12 reps
-
5
Lying Leg Curl
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2B
Seated Calf Raise
3
8-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3B
Bicep Curl (Cable)
3
12-20 reps
-
4
Pendulum Squat
3
6-12 reps
-
5
Lying Leg Curl
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2B
Seated Calf Raise
3
8-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3B
Bicep Curl (Cable)
3
12-20 reps
-
4
Pendulum Squat
3
6-12 reps
-
5
Lying Leg Curl
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2B
Seated Calf Raise
3
8-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3B
Bicep Curl (Cable)
3
12-20 reps
-
4
Pendulum Squat
3
6-12 reps
-
5
Lying Leg Curl
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-15 reps
-
2B
Seated Calf Raise
2
8-15 reps
-
3A
Overhead Tricep Extension (Cable)
2
12-20 reps
-
3B
Bicep Curl (Cable)
2
12-20 reps
-
4
Pendulum Squat
2
6-12 reps
-
5
Lying Leg Curl
2
12-20 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Lateral Raise (Dumbbell)2 Sets
8-15 Reps
-
2A
Leg Extension2 Sets
12-20 Reps
-
2B
Leg Curl2 Sets
8-12 Reps
-
3
Calf Raise (Leg Press)2 Sets
12-20 Reps
-
4
Incline Chest Press (Machine)2 Sets
6-12 Reps
-
5
Chest Supported Row (Machine)2 Sets
8-15 Reps
-
6
Wrist Extensions2 Sets
8-15 Reps
-
Day 4
1
Lateral Raise (Dumbbell)2 Sets
AMRAP
-
2
Rear Delt Fly (Dumbbell)2 Sets
AMRAP
-
3
Skull Crusher (Dumbbell)2 Sets
AMRAP
-
4
Hammer Curl (Dumbbell)2 Sets
AMRAP
-
5
Lying Leg Raise2 Sets
AMRAP
-
6
Grippers2 Sets
AMRAP
-
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)2 Sets
6-12 Reps
-
2A
Incline Bench Press (Dumbbell)2 Sets
8-15 Reps
-
2B
Seated Calf Raise2 Sets
8-15 Reps
-
3A
Overhead Tricep Extension (Cable)2 Sets
12-20 Reps
-
3B
Bicep Curl (Cable)2 Sets
12-20 Reps
-
4
Pendulum Squat2 Sets
6-12 Reps
-
5
Lying Leg Curl2 Sets
12-20 Reps
-
Day 1
1A
Overhead Extension (Dumbbell)2 Sets
8-15 Reps
-
1B
Preacher Curl (Dumbbell)2 Sets
8-15 Reps
-
2A
Reverse Pec Deck2 Sets
12-20 Reps
-
2B
Chest Fly (Machine)2 Sets
12-20 Reps
-
3
Standing Pullover (Cable)2 Sets
12-20 Reps
-
4
RDLs2 Sets
6-12 Reps
-
5
Walking Lunge (Dumbbell)2 Sets
8-15 Reps
-
Day 2
1
Lateral Raise (Dumbbell)2 Sets
AMRAP
-
2
Rear Delt Fly (Dumbbell)2 Sets
AMRAP
-
3
Skull Crusher (Dumbbell)2 Sets
AMRAP
-
4
Hammer Curl (Dumbbell)2 Sets
AMRAP
-
5
Lying Leg Raise2 Sets
AMRAP
-
6
Grippers2 Sets
AMRAP
-