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Program Description

You can follow this if you dont have anything to follow or just want to track your progress

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 28, 2025 04:46
  • Last Edited
    May 28, 2025 05:12
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
T-Bar Row
3 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Pull-Up (Assisted)
2 Sets
-
5
Military Press (Barbell)
2 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Stiff Leg Deadlift
3 Sets
-
3
Leg Extension
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
-
2
Overhead Tricep Extension (Cable)
2 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
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5
Lateral Raise (Cable)
3 Sets
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Day 4
1
T-Bar Row
3 Sets
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2
Pull-Up (Assisted)
3 Sets
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3
Lat Prayer
2 Sets
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4
Face Away Cable Curl
3 Sets
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5
Preacher Curl
2 Sets
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6
Reverse Pec Deck
3 Sets
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Day 5
1
Belt Squat
3 Sets
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2
Lying Leg Curl
2 Sets
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3
Leg Extension
2 Sets
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4
Hip Abductor (Machine)
2 Sets
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5
Back Extension (Weighted)
2 Sets
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6
Lateral Raise (Dumbbell)
3 Sets
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