IntermediateFree

The Needle Mover

Dario· Mar 2026

iOS & Android

Overview

Length

8 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

60 min

Strength + hypertrophy for intermediate lifters, using an Upper/Lower split over 8 weeks with linear double progression and a deload in week 5. The exercise selection is grounded in what people actually report changing their physique. How to Progress This program uses double progression: work within a rep range. When you hit the top of the range on all sets, add weight next session. Small jumps beat missed reps. - Upper body compounds (bench, OHP, rows): +2.5 kg when you complete all sets at top of range - Lower body compounds (deadlift, squat, RDL, BSS): +5 kg when you complete all sets at top of range - Isolations: +1–2.5 kg when you hit the top of the range cleanly - Week 5 is a deload — drop all weights by 40%, cut sets to 2 per exercise, focus on form - Weeks 6–8 pick back up heavier than where you left off in week 4 - AMRAP sets: log the rep count every week and aim to beat it - RPE (Rate of Perceived Exertion) targets below; these govern how hard each set should feel, not just the weight on the bar Deload Rules 40% reduction in load. 2 sets per exercise. Same days, same exercises. - Run the same A/B/D/E template - Drop every working weight by 40% - Cut to 2 sets per exercise (no AMRAP sets) - Rest 90 seconds across the board - Focus on technique, mind-muscle connection, no grinding - Come back week 6 heavier than your week 4 top sets WK 6–8 - Push Heavier - Start 5–10% above week 4 peaks. Continue double progression. Intensification Notes - Same program structure as weeks 1–4 - Week 6: start 5–10% above your week 4 working weights - Week 7: keep adding per the standard progression rules - Week 8: attempt new rep PRs on all AMRAP sets - After week 8, either repeat the cycle or move to a more advanced program

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

14.2%

Glutes

11.8%

Triceps

10.3%

Quadriceps

10.3%

Upper Back

8.7%

Abs

8.3%

Front Delts

7.9%

Lats

7.2%

Middle Delts

4.7%

Biceps

4.1%

Chest

4.1%

Lower Back

3.3%

Rear Delts

1.6%

Calves

Adductors

Abductors

0.8%

Forearms

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	4–6 reps	@7
2	Barbell Row	4	4–6 reps	@7
3	Overhead Press (Barbell)	3	5–8 reps	@7
4	Pull-Up (Weighted)	2	5–8 reps	@7
		1	– reps	@7
5	Single Arm Tricep Extension (Cable)	3	10–15 reps	@7
6	Lateral Raise (Dumbbell)	3	12–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	4	3–5 reps	@7
2	Bulgarian Split Squat (Dumbbell)	3	8–10 reps	@7
3	Romanian Deadlift (Barbell)	3	8–12 reps	@7
4	Leg Press	3	10–15 reps	@7
5	Standing Calf Raise	1	12–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	4	8–12 reps	@7
2	Single Arm Row (Dumbbell)	4	10–12 reps	@7
3	Seated Overhead Press (Dumbbell)	3	10–14 reps	@7
4	Lat Pulldown	3	10–14 reps	@7
5	Single Arm Overhead Tricep Extension	3	12–15 reps	@7
6	Bicep Curl (EZ Bar)	3	10–15 reps	@7
7	Face Pull	3	15–20 reps	@7
8	Plank	3	1 min	@7

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	6–10 reps	@7
2	Romanian Deadlift (Barbell)	3	10–15 reps	@7
3	Leg Curl	3	12–15 reps	@7
4	Hip Thrust (Barbell)	3	10–15 reps	@7
5	Leg Curl	3	12–15 reps	@7
6	Ab Wheel	3	8–10 reps	@7

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Needle Mover is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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.

The Needle Mover is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Needle Mover 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.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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