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Beginner Intermediate Program

by Said I.

Program Description

To Follow the beginner program previously listed, so that you can become jacked and stacked more than before

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 09:31
  • Last Edited
    Jul 10, 2025 01:12

Summary

Embark on an 8-week journey with the Beginner Intermediate Program, designed for those ready to elevate their lifting game. This structured plan includes 4 training days per week, focusing on foundational movements like the bench press, squats, and deadlifts, ensuring a balanced approach to strength building. Each session incorporates supersets and varied rep ranges to maximize muscle engagement and growth. With a full gym setup, you’ll have the tools to transform your strength and confidence in just two months. Get ready to crush your goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
6
Pull-Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Wide Neutral Pullups
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Wide Neutral Pullups
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Wide Neutral Pullups
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
5-8 reps
-
4
French Press
3
6-10 reps
-
5
Dip (Weighted)
3
6-10 reps
-
6
Close Neutral Chinups
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
5-8 reps
-
4
French Press
3
6-10 reps
-
5
Dip (Weighted)
3
6-10 reps
-
6
Close Neutral Chinups
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Hammer Curl
3
5-8 reps
-
4
French Press
3
6-10 reps
-
5
High Incline DB Press
3
6-10 reps
-
6
Close Neutral Chinups
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Hammer Curl
3
5-8 reps
-
4
French Press
3
6-10 reps
-
5
High Incline DB Press
3
6-10 reps
-
6
Close Neutral Chinups
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Trap Bar Deadlift
2
6-10 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Trap Bar Deadlift
2
6-10 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Trap Bar Deadlift
2
6-10 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Trap Bar Deadlift
2
6-10 reps
-
3
Good Morning
1
6-10 reps
-
4
Standing Calf Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
French Press
3
6-10 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
French Press
3
6-10 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
French Press
3
6-10 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
French Press
3
6-10 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
French Press
3
6-10 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5-8 reps
-
2
French Press
3
10-15 reps
-
3
Chin-Up (Weighted)
4
5-8 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Chest Fly (Dumbbell)
3
6-10 reps
-
6
Pullover (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5-8 reps
-
2
French Press
3
10-15 reps
-
3
Chin-Up (Weighted)
4
5-8 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Chest Fly (Dumbbell)
3
6-10 reps
-
6
Pullover (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Dragon Flag
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
45 Degree Back Raise
2
10-15 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
45 Degree Back Raise
3
10-15 reps
-
5
Dragon Flag
2
6-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Kroc Row
3 Sets
6-10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
4
French Press
3 Sets
6-10 Reps
-
5
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
6
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Deadlift (Barbell)
2 Sets
5-8 Reps
-
3
Standing Calf Raise
3 Sets
10-20 Reps
-
4
Hanging Leg Raise
3 Sets
6-10 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
5
Sit Up
2 Sets
AMRAP
-
Day 4
1
Squat (Barbell)
2 Sets
6-10 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-