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Henk's Program

by Dogarov
1 athletes joined

Program Description

Unlock your potential with Henk's Program, a structured 12-week training plan designed for those ready to elevate their strength and fitness. Committing just three days a week, you'll engage in a balanced mix of resistance training and functional movements to build muscle, enhance endurance, and boost overall performance. This program is perfect for lifters of all levels looking to achieve tangible results while maintaining a sustainable workout routine. Get ready to transform your body and mindset!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 04:06
  • Last Edited
    Feb 16, 2026 12:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
11.7%
Quadriceps
9.6%
Hamstrings
9.6%
Chest
8.5%
Upper Back
8.5%
Lats
6.4%
Middle Delts
6.4%
Glutes
6.4%
Biceps
5.3%
Abs
5.3%
Rear Delts
3.2%
Calves
3.2%
Adductors
1.6%
Lower Back
1.6%
Forearms
1.1%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4A
Rear Delt Fly (Machine)
2
10-15 reps
-
4B
Chest Fly (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Cable Crunch
2
10-15 reps
-
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
2
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4A
Rear Delt Fly (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4B
Chest Fly (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3A
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
3B
Cable Crunch
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
3B
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-