Intermediate–AdvancedFree

Perfect science based

By Jeff cavalier

Anton Razumov· Apr 2025

iOS & Android

Overview

Length

1 week

Days / week

7 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

90 min

Experience

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 7 days per week

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

Muscle engagement

Front

Back

Triceps

11%

Lats

10.5%

Upper Back

10.1%

Chest

9.8%

Front Delts

8.9%

Biceps

8.3%

Glutes

6.7%

Middle Delts

6.5%

Quadriceps

6.1%

Hamstrings

4.9%

Rear Delts

4.6%

Other

4.1%

Lower Back

2.2%

Calves

2.2%

Adductors

1.6%

Abs

1.3%

Forearms

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Stretching	1	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Bodyweight)	2	10–15 reps	@8–10
2	Squat (Barbell)	3	5–8 reps	@8–10
3	Hip Thrust (Barbell)	3	6–8 reps	@8–10
4	Squat (Dumbbell)	3	8–12 reps	@8–10
5	Glute-Ham Raise	1	10–15 reps	@10
6	Seated Calf Raise	3	10–15 reps	@8–10
7	Overhead Press (Barbell)	3	6–8 reps	@8–10
8	One Arm Lateral Raise (Dumbbell)	4	6–8 reps	@8–10
9	Seated Front Raise	3	10–12 reps	@8–10
10	Face Pull	3	10–12 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–10 min	@10
2	Face Pull	2	10–15 reps	@8–10
3	Chest Supported Row (Dumbbell)	3	6–8 reps	@10
4	Wide Grip Lat Pulldown	3	10–12 reps	@10
5	Kroc Row	3	8–10 reps	@10
6	Single Arm High Row (Cable)	1	AMRAP	@10
7	Inverted Row	1	AMRAP	@10
8	Stretching	1	5–15 min	@10
9	Chin-Up (Bodyweight)	3	6–8 reps	@10
10	Spider Curl	3	10–12 reps	@10
11	Incline Curl (Dumbbell)	3	10–12 reps	@10
12	Bicep Curl (Dumbbell)	1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–10 min	@10
2	Incline Bench Press (Dumbbell)	3	5–8 reps	@8–10
3	Cable Crossover	3	10–15 reps	@8–10
4	Floor Chest Fly (Dumbbell)	3	8–10 reps	@8–10
5	Deficit Push Up	1	AMRAP	@10
6	Dip (Bodyweight)	1	AMRAP	@10
7	Tricep Pushdown (Cable)	3	6–8 reps	@8–10
8	Lying Tricep Extension (Barbell)	3	6–10 reps	@8–10
9	Tricep Kickback	3	8–12 reps	@8–10
10	Push Up	1	AMRAP	@10
11	Stretching	1	5–15 min	@10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–10 reps	@10
2	Reverse Hyperextension	3	10–15 reps	@8–10
3	Deadlift (Barbell)	3	5–8 reps	@8–10
4	Front Squat (Barbell)	3	4–8 reps	@8–10
5	Reverse Lunge (Dumbbell)	3	10–12 reps	@8–10
6	Seated Hamstring Curl	2	10–15 reps	@8–10
7	Standing Calf Raise	3	10–15 reps	@8–10
8	Seated Overhead Press (Dumbbell)	3	6–8 reps	@10
9	Lateral Raise (Dumbbell)	4	10–12 reps	@8–10
10	Rear Delt Row	3	10–12 reps	@8–10
11	Stretching	1	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–10 min	@10
2	Scapular Pull-Up	1	AMRAP	@10
3	Seated Wide-Grip Row (Cable)	3	6–8 reps	@10
4	Lat Pulldown (Close Grip)	3	10–12 reps	@10
5	Incline Pushdown (Cable)	3	8–10 reps	@10
6	Straight Arm Pulldown	3	8–10 reps	@10
7	Lying Pullover (Cable)	1	AMRAP	@10
8	Pull-Up (Band)	1	AMRAP	@10
9	Bicep Curl (EZ Bar)	3	6–8 reps	@10
10	Hammer Curl	3	10–12 reps	@10
11	Face Away Cable Curl	3	10–12 reps	@10
12	Underhand Lat Pulldown	1	10 reps	@10
13	Stretching	1	5–15 min	@10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–10 min	@10
2	Band Pull Apart	2	AMRAP	@10
3	Bench Press (Dumbbell)	3	5–8 reps	@10
4	Cable Crossover	3	10–12 reps	@8–10
5	Incline Cable Chest Press	3	8–12 reps	@8–10
6	Dip (Bodyweight)	1	AMRAP	@10
7	Push Up	1	AMRAP	@10
8	Lying Pullover (Cable)	3	6–8 reps	@8–10
9	Overhead Tricep Extension (Cable)	3	10–12 reps	@8–10
10	Single Arm Tricep Extension (Cable)	3	10–12 reps	@8–10
11	Dips Between Chairs	1	AMRAP	@10
12	Stretching	1	5–15 min	@10

Common questions

Yes, Perfect science based is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 90 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.

Perfect science based is structured around 7 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Perfect science based 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

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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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