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intermediate

by Raiden
1 athletes joined

Program Description

intermediate

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jun 30, 2025 04:40
  • Last Edited
    Jul 10, 2025 01:21

Summary

Elevate your training with this focused 1-week intermediate program designed for serious lifters ready to push their limits. Comprising 5 workout days, you'll tackle a variety of compound and isolation exercises, including the Dumbbell Bench Press and Barbell Squat, to build strength and muscle across all major muscle groups. Each session emphasizes progressive overload with targeted rep ranges, ensuring you maximize your gains. Get ready to challenge yourself and take your fitness to the next level!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Overhead Press (Barbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
13-15 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Power Shrug
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
10-12 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
6
Tricep Extension (Cable)
3
13-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Power Shrug
3
8-12 reps
-
5
Meadow Row
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Pull-Up (Assisted)
3
AMRAP
-
4
Dip (Assisted)
3
AMRAP
-
5
Single Arm Tricep Extension (Cable)
3
13-15 reps
-
6
Face Pull
3
AMRAP
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Dumbbell Row
3 Sets
10-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
10-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Tricep Extension (Cable)
3 Sets
13-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2
Power Shrug
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
12-15 Reps
-
4
Pull-Up (Assisted)
1 Set
8-10 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Hammer Curl (Dumbbell)
1 Set
10-12 Reps
-
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
AMRAP
-
6
Tricep Extension (Cable)
3 Sets
13-15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Standing Calf Raise
4 Sets
15-20 Reps
-
4
Power Shrug
3 Sets
8-12 Reps
-
5
Meadow Row
3 Sets
10-12 Reps
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Dumbbell Row
3 Sets
10-12 Reps
-
3
Pull-Up (Assisted)
3 Sets
AMRAP
-
4
Dip (Assisted)
3 Sets
AMRAP
-
5
Single Arm Tricep Extension (Cable)
3 Sets
13-15 Reps
-
6
Face Pull
3 Sets
AMRAP
-