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BoostcampPNG

Cbum style

by Nithin E.

Program Description

This plan is designed for balanced hypertrophy and optimal recovery while building both strength and aesthetic appeal across each muscle group.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 19, 2025 05:49
  • Last Edited
    Aug 19, 2025 05:49
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Hamstrings
9.9%
Quadriceps
9.6%
Glutes
9.2%
Biceps
8.7%
Triceps
8.6%
Lats
7.4%
Chest
7.3%
Front Delts
6.7%
Middle Delts
5%
Rear Delts
4.6%
Lower Back
4.1%
Calves
3%
Abs
1.8%
Forearms
1.2%
Adductors
1%
Abductors
0.4%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20+ reps
-
2
Squat (Barbell)
4
8 reps
75%
3
Leg Press
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Leg Extension
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20+ reps
-
2
Squat (Barbell)
4
8 reps
75%
3
Leg Press
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Leg Extension
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20+ reps
-
2
Squat (Barbell)
4
8 reps
75%
3
Leg Press
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Leg Extension
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20+ reps
-
2
Squat (Barbell)
4
8 reps
75%
3
Leg Press
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Leg Extension
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20+ reps
-
2
Squat (Barbell)
4
8 reps
75%
3
Leg Press
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Leg Extension
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20+ reps
-
2
Squat (Barbell)
4
8 reps
75%
3
Leg Press
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Leg Extension
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20+ reps
-
2
Squat (Barbell)
4
8 reps
75%
3
Leg Press
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Leg Extension
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20+ reps
-
2
Squat (Barbell)
4
8 reps
75%
3
Leg Press
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Leg Extension
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Seated Front Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Seated Front Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Seated Front Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Seated Front Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Seated Front Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Seated Front Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Seated Front Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Seated Front Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
4
Seated Row (Cable)
4
15 reps
RPE 9
5
Face Pull
4
12-15 reps
-
6
Rear Delt Fly (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
4
Seated Row (Cable)
4
15 reps
RPE 9
5
Face Pull
4
12-15 reps
-
6
Rear Delt Fly (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
4
Seated Row (Cable)
4
15 reps
RPE 9
5
Face Pull
4
12-15 reps
-
6
Rear Delt Fly (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
4
Seated Row (Cable)
4
15 reps
RPE 9
5
Face Pull
4
12-15 reps
-
6
Rear Delt Fly (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
4
Seated Row (Cable)
4
15 reps
RPE 9
5
Face Pull
4
12-15 reps
-
6
Rear Delt Fly (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
4
Seated Row (Cable)
4
15 reps
RPE 9
5
Face Pull
4
12-15 reps
-
6
Rear Delt Fly (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
4
Seated Row (Cable)
4
15 reps
RPE 9
5
Face Pull
4
12-15 reps
-
6
Rear Delt Fly (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
4
Seated Row (Cable)
4
15 reps
RPE 9
5
Face Pull
4
12-15 reps
-
6
Rear Delt Fly (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Lying Leg Curl
4
8-12 reps
-
3
Hyperextension
3
15 reps
-
4
Pull Through (Cable)
2
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Lying Leg Curl
4
8-12 reps
-
3
Hyperextension
3
15 reps
-
4
Pull Through (Cable)
2
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Lying Leg Curl
4
8-12 reps
-
3
Hyperextension
3
15 reps
-
4
Pull Through (Cable)
2
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Lying Leg Curl
4
8-12 reps
-
3
Hyperextension
3
15 reps
-
4
Pull Through (Cable)
2
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Lying Leg Curl
4
8-12 reps
-
3
Hyperextension
3
15 reps
-
4
Pull Through (Cable)
2
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Lying Leg Curl
4
8-12 reps
-
3
Hyperextension
3
15 reps
-
4
Pull Through (Cable)
2
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Lying Leg Curl
4
8-12 reps
-
3
Hyperextension
3
15 reps
-
4
Pull Through (Cable)
2
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Lying Leg Curl
4
8-12 reps
-
3
Hyperextension
3
15 reps
-
4
Pull Through (Cable)
2
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lying Tricep Extension (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
-
4
Preacher Curl (Barbell)
4
AMRAP
-
5
Incline Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Lateral Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lying Tricep Extension (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
-
4
Preacher Curl (Barbell)
4
AMRAP
-
5
Incline Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Lateral Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lying Tricep Extension (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
-
4
Preacher Curl (Barbell)
4
AMRAP
-
5
Incline Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Lateral Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lying Tricep Extension (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
-
4
Preacher Curl (Barbell)
4
AMRAP
-
5
Incline Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Lateral Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lying Tricep Extension (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
-
4
Preacher Curl (Barbell)
4
AMRAP
-
5
Incline Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Lateral Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lying Tricep Extension (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
-
4
Preacher Curl (Barbell)
4
AMRAP
-
5
Incline Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Lateral Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lying Tricep Extension (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
-
4
Preacher Curl (Barbell)
4
AMRAP
-
5
Incline Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Lateral Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lying Tricep Extension (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
-
4
Preacher Curl (Barbell)
4
AMRAP
-
5
Incline Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Lateral Raise (Machine)
2
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
2 Sets
20+ Reps
-
2
Squat (Barbell)
4 Sets
8 Reps
75%
3
Leg Press
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Bodyweight)
2 Sets
15 Reps
-
5
Leg Extension
4 Sets
AMRAP
-
Day 2
1
Incline Bench Press (Smith Machine)
4 Sets
6-8 Reps
80%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Cable)
2 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
-
6
Seated Front Raise
2 Sets
15 Reps
-
Day 3
1
Wide Grip Lat Pulldown
1 Set
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@10
2
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3
Single Arm Row (Dumbbell)
2 Sets
12 Reps
@9
4
Seated Row (Cable)
4 Sets
15 Reps
@9
5
Face Pull
4 Sets
12-15 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
AMRAP
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
2
Lying Leg Curl
4 Sets
8-12 Reps
-
3
Hyperextension
3 Sets
15 Reps
-
4
Pull Through (Cable)
2 Sets
15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
12 Reps
-
6
Standing Calf Raise
5 Sets
AMRAP
-
Day 5
1
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
2
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
-
4
Preacher Curl (Barbell)
4 Sets
AMRAP
-
5
Incline Curl (Dumbbell)
3 Sets
AMRAP
-
6
Hammer Curl
3 Sets
AMRAP
-
7
Lateral Raise (Machine)
2 Sets
AMRAP
-