Program Description
This 16-week plan is built to add up to 16 pounds of lean muscle through structured nutrition and progressive strength training. Using a 4-day split focused on squat, bench, and deadlift, the program cycles through hypertrophy, strength, and power phases to maximize growth. Combined with a lean bulk diet at ~3,100–3,300 calories per day, it delivers steady muscle gain, stronger lifts, and a leaner physique with minimal fat.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedSep 30, 2025 01:11
- Last EditedSep 30, 2025 02:10
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Quadriceps
12.1%
Hamstrings
12%
Abs
9%
Front Delts
9%
Upper Back
7.2%
Middle Delts
7.1%
Triceps
6.9%
Chest
6.4%
Lower Back
6.3%
Lats
5.5%
Adductors
2.6%
Biceps
1.5%
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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
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
8 Reps
@7
2
Romanian Deadlift (Barbell)4 Sets
8 Reps
@7
3
Walking Lunge3 Sets
10 Reps
@7
4
Squat (Paused)3 Sets
3 Reps
@6
5
Hanging Leg Raise3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
7 Reps
-
2
Bench Press (Paused)3 Sets
3 Reps
-
3
Overhead Press (Barbell)4 Sets
6 Reps
-
4
Barbell Row4 Sets
8 Reps
-
5
Pull-Up (Weighted)3 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)4 Sets
7 Reps
-
2
Hip Thrust (Barbell)4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Abs Crunch (Weighted)3 Sets
15 Reps
-
5
Deadlift (Deficit)3 Sets
3 Reps
-
Day 4
1
Overhead Press (Barbell)4 Sets
7 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Seal Row3 Sets
8 Reps
-
4
Good Morning3 Sets
8 Reps
-
5
Upright Row (Barbell)3 Sets
10 Reps
-