IntermediateFree
BAZOOKA
Get them bazookas.
3athletes running this program
iOS & Android
Overview
Length
9 weeks
Days / week
7 days
Level
Intermediate
Goal
Muscle
Equipment
Full Gym
Session length
120 min
Complete Hypertrophy for Intermediate lifters.
- (Focus)
1st - Arms, Chest & Shoulders.
2nd - Neck, Abs, Back.
-(Approach)
Program runs on 8 day cycles rather than on 7 day weeks. Training 3 days in a row then rest 1 day.
Split: Torso - Legs - Arms - Rest
High frequency (4/8days) on focus muscles.
Lower frequency on lowerbody (2/8days)
Muscle priority principle applied.
Supersets to save time.
Program is thought to pair exercises in a convenient way. I don't use machines that are usually crowded, or exercises which set up is annoying. I don't pair exercises that are far away from each other so I don't lose time or lose my spot. Feel free to modify exercises and use variations as is convenient to you.
Torso & Arm days will be around 2 hours long if you rest around 2-3 min between compound supersets, and 1-2 min between isolation supersets.
Sometimes I rest between exercises in the superset if I feel like I need it. For example I do chest rest 1 min then back then rest 2 min, instead of doing it straight back to back then rest 3 min.
Leg days could be done in close to an hour, maybe a bit longer.
(Re-run & Variations)
You can re-run the program, it is thought to do so without deloads, (if you feel you need it then take it) 1st month is easier, 2nd month is tougher. I would advise to change variations if re-run specially on big compounds, just changing from touch & go to pause it's enough.
In the case of the Rack Pull use progressive ROM, that means you progress from 6 to 4 to 2 inches off the floor to deadlift, once you reach deadlift I would do 1 set instead of 2, and I would keep it for 2 months max, the go back to 6 inches off the floor.
You can change variations more frequently to prevent overuse and also you should vary your isolations from time to time so do it as you feel you need.
Who it's for
Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 7 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)
Muscle engagement
Front
Back
Triceps
15.9%
Biceps
10.1%
Front Delts
9%
Neck
7.2%
Upper Back
7.1%
Hamstrings
6.8%
Chest
6.7%
Lats
5.5%
Glutes
5.4%
Forearms
5.1%
Quadriceps
4.9%
Middle Delts
4.6%
Abs
2.8%
Adductors
2.3%
Abductors
2.3%
Calves
1.8%
Rear Delts
1.8%
Lower Back
0.8%
Week 1 Workouts
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 1 | 3–6 reps | @8–9 |
| 2 | 6–10 reps | @8–9 | ||
| 1B | Neck Curl | 3 | 20–30 reps | @8–9 |
| 1C | Neck Extension | 3 | 20–30 reps | @8–9 |
| Superset | ||||
| 2A | Seated Anterior Delt Press (AD) | 3 | 6–10 reps | @8–9 |
| 2B | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @9–10 |
| Superset | ||||
| 3A | Bench Press (Dumbbell) | 3 | 10–15 reps | @9–10 |
| 3B | Dumbbell Row | 3 | 10–15 reps | @9–10 |
| Superset | ||||
| 4A | V-Handle Tricep Pushdown (Cable) | 3 | 15–20 reps | @8–9 |
| 4B | Lateral Raise (Cable) | 3 | 10–20 reps | @10 |
| Superset | ||||
| 5A | Incline Curl (Dumbbell) | 1 | 5–8 reps | @9–10 |
| 2 | 8–12 reps | @9–10 | ||
| 5B | Single Arm Overhead Tricep Extension | 1 | 5–8 reps | @9–10 |
| 2 | 8–12 reps | @9–10 | ||
| Superset | ||||
| 6A | Dragon Fly | 3 | AMRAP | @9–10 |
| 6B | Bench Finger Wrist Curl | 3 | 10–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | High Bar Squat (Barbell) | 3 | 5–8 reps | @8–9 |
| 1B | Glute-Ham Raise | 2 | 8–12 reps | @8–9 |
| 1 | 8–12 reps | @9–10 | ||
| Superset | ||||
| 2A | Leg Press (45 Degrees) | 3 | 10–15 reps | @8–9 |
| 2B | Calf Raise (Leg Press) | 3 | 20–30 reps | @9–10 |
| Superset | ||||
| 3A | Lying Leg Curl | 3 | 10–15 reps | @9–10 |
| 3B | Hip Abductor (Machine) | 3 | 10–15 reps | @9–10 |
| Superset | ||||
| 4A | Hip Adductor (Machine) | 3 | 10–15 reps | @9–10 |
| 4B | Dead Hang | 3 | 0.5–1 min | @9–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Rack Pull (Barbell) | 2 | 5–8 reps | @8–9 |
| 1B | Neck Curl | 2 | 20–30 reps | @8–9 |
| 1C | Neck Extension | 2 | 20–30 reps | @8–9 |
| Superset | ||||
| 2A | V-Handle Tricep Pushdown (Cable) | 3 | 15–20 reps | @8–9 |
| 2B | Lateral Raise (Cable) | 3 | 10–20 reps | @10 |
| Superset | ||||
| 3A | Bicep Curl (EZ Bar) | 3 | 5–8 reps | @9–10 |
| 3B | Overhead Extension (EZ Bar) | 3 | 6–10 reps | @9–10 |
| Superset | ||||
| 4A | Incline Curl (Dumbbell) | 3 | 8–12 reps | @9–10 |
| 4B | Single Arm Overhead Tricep Extension | 3 | 10–15 reps | @9–10 |
| Superset | ||||
| 5A | Incline Bench Press (Barbell) | 3 | 10–15 reps | @8–9 |
| 5B | Lat Pulldown (Neutral Grip) | 3 | 10–15 reps | @9–10 |
| Superset | ||||
| 6A | Ghr Sit Up | 3 | 8–12 reps | @9–10 |
| 6B | Reverse Bicep Curl (EZ Bar) | 3 | 10–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chin-Up (Weighted) | 3 | 5–8 reps | @8–9 |
| 1B | Chest Fly (Dumbbell) | 3 | 10–15 reps | @8–9 |
| Superset | ||||
| 2A | Dip (Weighted) | 3 | 8–12 reps | @8–9 |
| 2B | Seated Row (Cable) | 3 | 8–12 reps | @9–10 |
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 3 | 10–15 reps | @9–10 |
| 3B | Neck Curl | 3 | 20–30 reps | @8–9 |
| 3C | Neck Extension | 3 | 20–30 reps | @8–9 |
| Superset | ||||
| 4A | V-Handle Tricep Pushdown (Cable) | 3 | 15–20 reps | @8–9 |
| 4B | Lateral Raise (Cable) | 3 | 10–20 reps | @10 |
| Superset | ||||
| 5A | Concentration Curl | 1 | 5–8 reps | @9–10 |
| 2 | 8–12 reps | @9–10 | ||
| 5B | Single Arm Overhead Tricep Extension | 1 | 6–10 reps | @9–10 |
| 2 | 10–15 reps | @9–10 | ||
| Superset | ||||
| 6A | Dragon Fly | 3 | AMRAP | @9–10 |
| 6B | Bench Finger Wrist Curl | 3 | 15–20 reps | @9–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Barbell) | 3 | 6–10 reps | @8–9 |
| 1B | Straight Leg Calf Raise | 3 | 15–20 reps | @9–10 |
| Superset | ||||
| 2A | Belt Squat | 3 | 8–12 reps | @8–9 |
| 2B | Lying Leg Curl | 3 | 15–20 reps | @9–10 |
| Superset | ||||
| 3A | Hip Adductor (Machine) | 3 | 15–20 reps | @9–10 |
| 3B | Hip Abductor (Machine) | 3 | 15–20 reps | @9–10 |
| Superset | ||||
| 4A | Leg Extension | 3 | 10–15 reps | @9–10 |
| 4B | Dead Hang | 3 | 0.5–1 min | @9–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Trap Bar Power Shrug | 3 | 8–12 reps | @8–9 |
| 1B | Neck Curl | 3 | 20–30 reps | @8–9 |
| 1C | Neck Extension | 3 | 20–30 reps | @8–9 |
| Superset | ||||
| 2A | V-Handle Tricep Pushdown (Cable) | 3 | 15–20 reps | @8–9 |
| 2B | Lateral Raise (Cable) | 3 | 10–20 reps | @10 |
| Superset | ||||
| 3A | Bicep Curl (EZ Bar) | 1 | 5–8 reps | @9–10 |
| 2 | 8–12 reps | @9–10 | ||
| 3B | Overhead Extension (EZ Bar) | 1 | 6–10 reps | @9–10 |
| 2 | 8–12 reps | @9–10 | ||
| Superset | ||||
| 4A | Concentration Curl | 3 | 8–12 reps | @9–10 |
| 4B | Skull Crusher (Dumbbell) | 3 | 8–12 reps | @9–10 |
| Superset | ||||
| 5A | Chin-Up (Bodyweight) | 3 | AMRAP | @8–9 |
| 5B | Dip (Bodyweight) | 3 | AMRAP | @8–9 |
| Superset | ||||
| 6A | Ghr Sit Up | 3 | 10–15 reps | @9–10 |
| 6B | Reverse Bicep Curl (EZ Bar) | 3 | 10–15 reps | @9–10 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BAZOOKA is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
BAZOOKA is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BAZOOKA is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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