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Freak Scene

by K G.

Program Description

Get Big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 12, 2025 07:28
  • Last Edited
    Dec 12, 2025 07:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
10.6%
Chest
9.9%
Forearms
9.4%
Upper Back
9%
Abs
8%
Biceps
8%
Lats
6.6%
Middle Delts
5%
Quadriceps
4%
Glutes
3%
Hamstrings
3%
Rear Delts
2%
Calves
2%
Neck
2%
Lower Back
2%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Dip (Weighted)
3
6-8 reps
RPE 8
4B
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 8
4A
Dip (Weighted)
3
6-8 reps
RPE 8
4B
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 8
5A
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Tricep Extension (Cable)
3
12-15 reps
RPE 9
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4A
Dip (Weighted)
3
6-8 reps
RPE 9
4B
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 9
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 9
5B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 9
3A
Dip (Weighted)
3
6-8 reps
RPE 9
3B
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 9
4A
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9
5A
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 10
3A
Dip (Weighted)
3
6-8 reps
RPE 10
3B
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4A
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
5A
Tricep Extension (Cable)
3
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
2
8-12 reps
RPE 6
2
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 6
3A
Dip (Weighted)
2
6-8 reps
RPE 6
3B
Pull-Up (Neutral Grip, Weighted)
2
6-12 reps
RPE 6
4A
Overhead Press (Barbell)
2
8-12 reps
RPE 6
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 6
5A
Tricep Extension (Cable)
2
12-15 reps
RPE 6
5B
Lateral Raise (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Seated Calf Raise
3
15-20 reps
RPE 8
2A
Shrug (Trap Bar)
3
12-15 reps
RPE 8
2B
Neck Curl
3
15-20 reps
RPE 8
3A
Hyperextension
3
10-12 reps
RPE 8
3B
Leg Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Seated Calf Raise
3
15-20 reps
RPE 8
2A
Shrug (Trap Bar)
3
12-15 reps
RPE 8
2B
Neck Curl
3
15-20 reps
RPE 8
3A
Hyperextension
3
10-12 reps
RPE 8
3B
Leg Extension
3
12-15 reps
RPE 8
4
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Seated Calf Raise
3
15-20 reps
RPE 9
2A
Shrug (Trap Bar)
3
12-15 reps
RPE 9
2B
Neck Curl
3
15-20 reps
RPE 9
3A
Hyperextension
3
10-12 reps
RPE 9
3B
Leg Extension
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Seated Calf Raise
3
15-20 reps
RPE 9
2A
Shrug (Trap Bar)
3
12-15 reps
RPE 9
2B
Neck Curl
3
15-20 reps
RPE 9
3A
Hyperextension
3
10-12 reps
RPE 9
3B
Leg Extension
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
15-20 reps
RPE 10
2A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
2B
Neck Curl
3
15-20 reps
RPE 10
3A
Hyperextension
3
10-12 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
8-12 reps
RPE 6
1B
Seated Calf Raise
2
15-20 reps
RPE 6
2A
Shrug (Trap Bar)
2
12-15 reps
RPE 6
2B
Neck Curl
2
15-20 reps
RPE 6
3A
Hyperextension
2
10-12 reps
RPE 6
3B
Leg Extension
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 8
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Incline Row
3
8-12 reps
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-12 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Preacher Hammer Curl
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 8
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Incline Row
3
8-12 reps
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-12 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Preacher Hammer Curl
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3B
Incline Row
3
8-12 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4B
Chin-Up (Weighted)
3
6-12 reps
RPE 9
5A
Chest Fly (Cable)
3
12-15 reps
RPE 9
5B
Preacher Hammer Curl
3
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3B
Incline Row
3
8-12 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4B
Chin-Up (Weighted)
3
6-12 reps
RPE 9
5A
Chest Fly (Cable)
3
12-15 reps
RPE 9
5B
Preacher Hammer Curl
3
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Incline Row
3
8-12 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
5A
Chest Fly (Cable)
3
12-15 reps
RPE 10
5B
Preacher Hammer Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10-15 reps
RPE 6
2
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 6
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 6
3B
Incline Row
2
8-12 reps
RPE 6
4A
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
4B
Chin-Up (Weighted)
2
6-12 reps
RPE 6
5A
Chest Fly (Cable)
2
12-15 reps
RPE 6
5B
Preacher Hammer Curl
2
6-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 8
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Ring Push Up
4
8-12 reps
RPE 8
3B
Pullover (Dumbbell)
4
8-12 reps
RPE 8
4A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 8
5A
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 8
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Ring Push Up
4
8-12 reps
RPE 8
3B
Pullover (Dumbbell)
4
8-12 reps
RPE 8
4A
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 9
3A
Ring Push Up
4
8-12 reps
RPE 9
3B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5B
Face Pull
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 9
3A
Ring Push Up
4
8-12 reps
RPE 9
3B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5B
Face Pull
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 10
2
Wrist Extension (Dumbbell)
3
12-15 reps
RPE 10
3A
Ring Push Up
4
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 10
5B
Face Pull
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 6
2
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 6
3A
Ring Push Up
2
8-12 reps
RPE 6
3B
Pullover (Dumbbell)
2
8-12 reps
RPE 6
4A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 6
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 6
5A
Hammer Curl (Cable)
2
12-15 reps
RPE 6
5B
Face Pull
2
10-12 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4A
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
4B
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
5A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
Day 2
1A
Squat (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
1B
Seated Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
2A
Shrug (Trap Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
2B
Neck Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
3A
Hyperextension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3B
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 3
1
Hanging Leg Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
2
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3A
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3B
Incline Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
5A
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5B
Preacher Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
Day 4
1
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3A
Ring Push Up
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
3B
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
4A
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4B
Face Pull
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5A
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8