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BoostcampPNG

2026 Chest/Back/Legs + Upper/Lower Body

by Rigo Mulato

Program Description

Mass build

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 26, 2025 11:50
  • Last Edited
    Dec 27, 2025 06:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Front Delts
11.8%
Chest
9.1%
Upper Back
7.7%
Hamstrings
7.3%
Lats
6.4%
Quadriceps
6.4%
Glutes
6.4%
Biceps
6.2%
Middle Delts
6.1%
Calves
5.5%
Abs
5.2%
Rear Delts
4.7%
Forearms
1.8%
Lower Back
1.4%
Adductors
0.8%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
6 reps
8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 6
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Low-To-High Cable Fly
1
3
6 reps
10 reps
RPE 6
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
6
Tricep Rope Push Down (Cable)
1
3
8 reps
10 reps
RPE 6
RPE 9
7
Lateral Raise (Machine)
1
4
8 reps
12 reps
RPE 6
RPE 8.5
8
Chest Fly (Machine)
1
3
6 reps
15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
6 reps
8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 6
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Low-To-High Cable Fly
1
3
6 reps
10 reps
RPE 6
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
6
Tricep Rope Push Down (Cable)
1
3
8 reps
10 reps
RPE 6
RPE 9
7
Lateral Raise (Machine)
1
4
8 reps
12 reps
RPE 6
RPE 8.5
8
Chest Fly (Machine)
1
3
6 reps
15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
6 reps
8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 6
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Low-To-High Cable Fly
1
3
6 reps
10 reps
RPE 6
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
6
Tricep Rope Push Down (Cable)
1
3
8 reps
10 reps
RPE 6
RPE 9
7
Lateral Raise (Machine)
1
4
8 reps
12 reps
RPE 6
RPE 8.5
8
Chest Fly (Machine)
1
3
6 reps
15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
6 reps
8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 6
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Low-To-High Cable Fly
1
3
6 reps
10 reps
RPE 6
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
6
Tricep Rope Push Down (Cable)
1
3
8 reps
10 reps
RPE 6
RPE 9
7
Lateral Raise (Machine)
1
4
8 reps
12 reps
RPE 6
RPE 8.5
8
Chest Fly (Machine)
1
3
6 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12+ reps
RPE 10
2
Chest Supported Row (Machine)
1
4
6 reps
10 reps
RPE 6
RPE 9
3
Close Grip Bench Press (Smith Machine)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Wide Grip Lat Pulldown
1
3
6 reps
10 reps
RPE 6
RPE 9
5
Face Pull
1
3
8 reps
15 reps
RPE 6
RPE 9
6
Bicep Curl (Barbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
7
Straight Arm Pulldown
1
3
6 reps
12 reps
RPE 6
RPE 9
8
Single Arm Row (Cable)
1
3
6 reps
12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12+ reps
RPE 10
2
Chest Supported Row (Machine)
1
4
6 reps
10 reps
RPE 6
RPE 9
3
Close Grip Bench Press (Smith Machine)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Wide Grip Lat Pulldown
1
3
6 reps
10 reps
RPE 6
RPE 9
5
Face Pull
1
3
8 reps
15 reps
RPE 6
RPE 9
6
Bicep Curl (Barbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
7
Straight Arm Pulldown
1
3
6 reps
12 reps
RPE 6
RPE 9
8
Single Arm Row (Cable)
1
3
6 reps
12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12+ reps
RPE 10
2
Chest Supported Row (Machine)
1
4
6 reps
10 reps
RPE 6
RPE 9
3
Close Grip Bench Press (Smith Machine)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Wide Grip Lat Pulldown
1
3
6 reps
10 reps
RPE 6
RPE 9
5
Face Pull
1
3
8 reps
15 reps
RPE 6
RPE 9
6
Bicep Curl (Barbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
7
Straight Arm Pulldown
1
3
6 reps
12 reps
RPE 6
RPE 9
8
Single Arm Row (Cable)
1
3
6 reps
12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12+ reps
RPE 10
2
Chest Supported Row (Machine)
1
4
6 reps
10 reps
RPE 6
RPE 9
3
Close Grip Bench Press (Smith Machine)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Wide Grip Lat Pulldown
1
3
6 reps
10 reps
RPE 6
RPE 9
5
Face Pull
1
3
8 reps
15 reps
RPE 6
RPE 9
6
Bicep Curl (Barbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
7
Straight Arm Pulldown
1
3
6 reps
12 reps
RPE 6
RPE 9
8
Single Arm Row (Cable)
1
3
6 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
5
6 reps
12 reps
RPE 6
RPE 9
2
Squat (Barbell)
1
4
6 reps
8 reps
RPE 6
RPE 9
3
Leg Press
1
3
8 reps
12 reps
RPE 6
RPE 9
4
Leg Extension
1
3
6 reps
12 reps
RPE 6
RPE 9
5
Seated Calf Raise
1
4
10 reps
20 reps
RPE 6
RPE 9
6
Abs Crunch (Machine)
1
4
8 reps
15 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
5
6 reps
12 reps
RPE 6
RPE 9
2
Squat (Barbell)
1
4
6 reps
8 reps
RPE 6
RPE 9
3
Leg Press
1
3
8 reps
12 reps
RPE 6
RPE 9
4
Leg Extension
1
3
6 reps
12 reps
RPE 6
RPE 9
5
Seated Calf Raise
1
4
10 reps
20 reps
RPE 6
RPE 9
6
Abs Crunch (Machine)
1
4
8 reps
15 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
5
6 reps
12 reps
RPE 6
RPE 9
2
Squat (Barbell)
1
4
6 reps
8 reps
RPE 6
RPE 9
3
Leg Press
1
3
8 reps
12 reps
RPE 6
RPE 9
4
Leg Extension
1
3
6 reps
12 reps
RPE 6
RPE 9
5
Seated Calf Raise
1
4
10 reps
20 reps
RPE 6
RPE 9
6
Abs Crunch (Machine)
1
4
8 reps
15 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
5
6 reps
12 reps
RPE 6
RPE 9
2
Squat (Barbell)
1
4
6 reps
8 reps
RPE 6
RPE 9
3
Leg Press
1
3
8 reps
12 reps
RPE 6
RPE 9
4
Leg Extension
1
3
6 reps
12 reps
RPE 6
RPE 9
5
Seated Calf Raise
1
4
10 reps
20 reps
RPE 6
RPE 9
6
Abs Crunch (Machine)
1
4
8 reps
15 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
4
8 reps
12 reps
RPE 6
RPE 9
2
Shoulder Press (Machine)
1
4
6 reps
8 reps
RPE 6
RPE 9
3
Incline Bench Press (Barbell)
1
4
6 reps
8 reps
RPE 6
RPE 8
4
Lateral Raise (Dumbbell)
1
3
8 reps
12 reps
RPE 6
RPE 9
5
Incline Curl (Dumbbell)
1
3
8 reps
12 reps
RPE 6
RPE 9
6
Rear Delt Fly (Cable)
1
4
8 reps
15 reps
RPE 6
RPE 8
7
Preacher Curl (Machine)
1
3
8 reps
12 reps
RPE 6
RPE 9
8
Overhead Tricep Extension (Cable)
1
3
6 reps
12 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
4
8 reps
12 reps
RPE 6
RPE 9
2
Shoulder Press (Machine)
1
4
6 reps
8 reps
RPE 6
RPE 9
3
Incline Bench Press (Barbell)
1
4
6 reps
8 reps
RPE 6
RPE 8
4
Lateral Raise (Dumbbell)
1
3
8 reps
12 reps
RPE 6
RPE 9
5
Incline Curl (Dumbbell)
1
3
8 reps
12 reps
RPE 6
RPE 9
6
Rear Delt Fly (Cable)
1
4
8 reps
15 reps
RPE 6
RPE 8
7
Preacher Curl (Machine)
1
3
8 reps
12 reps
RPE 6
RPE 9
8
Overhead Tricep Extension (Cable)
1
3
6 reps
12 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
4
8 reps
12 reps
RPE 6
RPE 9
2
Shoulder Press (Machine)
1
4
6 reps
8 reps
RPE 6
RPE 9
3
Incline Bench Press (Barbell)
1
4
6 reps
8 reps
RPE 6
RPE 8
4
Lateral Raise (Dumbbell)
1
3
8 reps
12 reps
RPE 6
RPE 9
5
Incline Curl (Dumbbell)
1
3
8 reps
12 reps
RPE 6
RPE 9
6
Rear Delt Fly (Cable)
1
4
8 reps
15 reps
RPE 6
RPE 8
7
Preacher Curl (Machine)
1
3
8 reps
12 reps
RPE 6
RPE 9
8
Overhead Tricep Extension (Cable)
1
3
6 reps
12 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
4
8 reps
12 reps
RPE 6
RPE 9
2
Shoulder Press (Machine)
1
4
6 reps
8 reps
RPE 6
RPE 9
3
Incline Bench Press (Barbell)
1
4
6 reps
8 reps
RPE 6
RPE 8
4
Lateral Raise (Dumbbell)
1
3
8 reps
12 reps
RPE 6
RPE 9
5
Incline Curl (Dumbbell)
1
3
8 reps
12 reps
RPE 6
RPE 9
6
Rear Delt Fly (Cable)
1
4
8 reps
15 reps
RPE 6
RPE 8
7
Preacher Curl (Machine)
1
3
8 reps
12 reps
RPE 6
RPE 9
8
Overhead Tricep Extension (Cable)
1
3
6 reps
12 reps
RPE 6
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4
6 reps
6 reps
RPE 6
RPE 8
2
Calf Raise (Leg Press)
1
6
6 reps
12 reps
RPE 6
RPE 8
3
Single-Leg Leg Curl
1
4
6 reps
15 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Hip Thrust (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 9
6
Abs Crunch (Machine)
1
4
8 reps
15 reps
RPE 6
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4
6 reps
6 reps
RPE 6
RPE 8
2
Calf Raise (Leg Press)
1
6
6 reps
12 reps
RPE 6
RPE 8
3
Single-Leg Leg Curl
1
4
6 reps
15 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Hip Thrust (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 9
6
Abs Crunch (Machine)
1
4
8 reps
15 reps
RPE 6
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4
6 reps
6 reps
RPE 6
RPE 8
2
Calf Raise (Leg Press)
1
6
6 reps
12 reps
RPE 6
RPE 8
3
Single-Leg Leg Curl
1
4
6 reps
15 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Hip Thrust (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 9
6
Abs Crunch (Machine)
1
4
8 reps
15 reps
RPE 6
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4
6 reps
6 reps
RPE 6
RPE 8
2
Calf Raise (Leg Press)
1
6
6 reps
12 reps
RPE 6
RPE 8
3
Single-Leg Leg Curl
1
4
6 reps
15 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Hip Thrust (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 9
6
Abs Crunch (Machine)
1
4
8 reps
15 reps
RPE 6
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6
@9
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
10 Reps
@6
@9
@9
@9
3
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Low-To-High Cable Fly
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
10 Reps
10 Reps
@6
@9
@9
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
10 Reps
10 Reps
@6
@9
@9
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
10 Reps
@6
@9
@9
@9
7
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@6
@8.5
@8.5
@8.5
@8.5
8
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
6 Reps
15 Reps
15 Reps
15 Reps
@6
@9
@9
@9
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
12+ Reps
12+ Reps
12+ Reps
12+ Reps
@10
@10
@10
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@9
@9
@9
@9
3
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
10 Reps
10 Reps
@6
@9
@9
@9
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
10 Reps
10 Reps
@6
@9
@9
@9
5
Face Pull
1 Set
1 Set
1 Set
1 Set
8 Reps
15 Reps
15 Reps
15 Reps
@6
@9
@9
@9
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
10 Reps
10 Reps
@6
@9
@9
@9
7
Straight Arm Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
12 Reps
12 Reps
12 Reps
@6
@9
@9
@9
8
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
6 Reps
12 Reps
12 Reps
12 Reps
@6
@9
@9
@9
Day 3
1
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@6
@9
@9
@9
@9
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6
@9
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
12 Reps
@6
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
6 Reps
12 Reps
12 Reps
12 Reps
@6
@9
@9
@9
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
20 Reps
20 Reps
20 Reps
20 Reps
@6
@9
@9
@9
@9
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@6
@8
@8
@8
@8
Day 4
1
Cable Crossover
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@6
@9
@9
@9
@9
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6
@9
@9
@9
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
12 Reps
@6
@9
@9
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
12 Reps
@6
@9
@9
@9
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@6
@8
@8
@8
@8
7
Preacher Curl (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
12 Reps
@6
@9
@9
@9
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
6 Reps
12 Reps
12 Reps
12 Reps
@6
@8
@8
@8
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@8
@8
@8
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@6
@8
@8
@8
@8
@8
@8
3
Single-Leg Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@6
@8
@8
@8
@8
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
10 Reps
10 Reps
@6
@9
@9
@9
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@6
@8
@8
@8
@8