Program Description
**THE HERO'S JOURNEY** is a comprehensive 12-week program designed for intermediate to advanced lifters, focusing on bodybuilding and powerlifting techniques. With 48 intense sessions, each lasting around 50 minutes, you'll engage in a balanced mix of push, pull, and leg workouts that target all major muscle groups. Expect to build strength and muscle through a variety of exercises, including the incline bench press, lat pulldown, and squat, utilizing a full gym setup. Embrace the challenge and transform your physique on this epic journey!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJun 27, 2025 02:32
- Last EditedJul 10, 2025 01:21
Summary
Embark on a transformative 12-week journey with **THE HERO'S JOURNEY** workout program, designed for those ready to elevate their strength and physique. Committing to four days a week, you'll tackle structured push, pull, and leg days, incorporating a mix of dumbbell, cable, and machine exercises to target all major muscle groups. Each session is crafted to push your limits and build a balanced, powerful body. Get ready to unleash your inner hero and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
RPE 10
2
Dip (Weighted)
1
RPE 10
3
Pec Fly (Dumbbell)
1
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
RPE 10
5
Calf Raise (Machine)
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Underhand Lat Pulldown
1
RPE 10
3
Face Pull
1
RPE 10
4
Hammer Curl
1
RPE 10
5
Seated Row (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
RPE 9
2
Leg Extension
1
RPE 10
3
Leg Curl
1
RPE 10
4
Leg Press
1
RPE 10
5
Calf Raise (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
RPE 10
2
Lateral Raise (Dumbbell)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
RPE 10
4
Sumo Deadlift (Barbell)
1
RPE 8
5
Reverse Wrist Curl (Dumbbell)
1
RPE 10
6
Kawaii Curl
1
RPE 10
7
Leg Raise (Captain's Chair)
1
RPE 8
8
Decline Crunch (Weighted)
1
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
@10
2
Dip (Weighted)1 Set
@10
3
Pec Fly (Dumbbell)1 Set
@10
4
V-Handle Tricep Pushdown (Cable)1 Set
@10
5
Calf Raise (Machine)1 Set
@8
Day 2
1
Lat Pulldown1 Set
@10
2
Underhand Lat Pulldown1 Set
@10
3
Face Pull1 Set
@10
4
Hammer Curl1 Set
@10
5
Seated Row (Machine)1 Set
@10
Day 3
1
Squat (Paused)1 Set
@9
2
Leg Extension1 Set
@10
3
Leg Curl1 Set
@10
4
Leg Press1 Set
@10
5
Calf Raise (Machine)1 Set
@10
Day 4
1
Reverse Pec Deck1 Set
@10
2
Lateral Raise (Dumbbell)1 Set
@10
3
Seated Shoulder Press (Dumbbell)1 Set
@10
4
Sumo Deadlift (Barbell)1 Set
@8
5
Reverse Wrist Curl (Dumbbell)1 Set
@10
6
Kawaii Curl1 Set
@10
7
Leg Raise (Captain's Chair)1 Set
@8
8
Decline Crunch (Weighted)1 Set
@8.5