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777

by Jakob White
1 athletes joined

Program Description

why not look good

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 12, 2026 08:10
  • Last Edited
    Feb 12, 2026 08:12
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.2%
Quadriceps
13.2%
Glutes
10.7%
Triceps
9.1%
Upper Back
7.8%
Lats
6.6%
Biceps
6.6%
Front Delts
6.6%
Abs
4.9%
Chest
4.1%
Lower Back
3.7%
Middle Delts
3.3%
Rear Delts
3.3%
Calves
3.3%
Forearms
1.6%
Adductors
1.2%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3
Overhead Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1
Hamstring Curl
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 3
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Hammer Curl (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Leg Press
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Leg Curl
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-