Program Description
Unleash your inner Roman warrior while sculpting muscles that could make marble jealous. This program combines the brute strength of a gladiator, the discipline of a centurion, and the indulgence of an Italian feast—without the pasta belly. You’ll crush dumbbells like chariots, squat like you’re dodging lions in the Colosseum, and flex so hard that even Julius Caesar would give you a thumbs-up. By the end, you’ll be ready to conquer the gym Roman style 🇮🇹 **please note that the 60 minutes of cardio is including my 5,000 step count. I only do 10 minutes of intense cardio.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedAug 17, 2025 11:24
- Last EditedOct 12, 2025 01:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.6%
Abs
13.6%
Glutes
13.4%
Hamstrings
10.8%
Upper Back
5.3%
Triceps
5.2%
Rear Delts
5%
Lats
4.8%
Biceps
4.8%
Middle Delts
4.3%
Front Delts
4.3%
Cardio
3.8%
Adductors
2.7%
Chest
2.2%
Abductors
1.7%
Forearms
0.9%
Lower Back
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Rear Foot Elevated Split Squat
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Rear Foot Elevated Split Squat
3
10 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
-
2
Rear Foot Elevated Split Squat
3
6 reps
-
3
Leg Press (45 Degrees)
3
6 reps
-
4
Leg Extension
3
6 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Rear Foot Elevated Split Squat
2
10 reps
-
3
Leg Press (45 Degrees)
2
12 reps
-
4
Leg Extension
2
10 reps
-
5
Decline Sit Up (Weighted)
2
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
-
2
Rear Foot Elevated Split Squat
3
4 reps
-
3
Leg Press (45 Degrees)
3
4 reps
-
4
Leg Extension
3
4 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
-
2
Rear Foot Elevated Split Squat
3
4 reps
-
3
Leg Press (45 Degrees)
3
4 reps
-
4
Leg Extension
3
4 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
3 reps
-
2
Rear Foot Elevated Split Squat
3
3 reps
-
3
Leg Press (45 Degrees)
3
3 reps
-
4
Leg Extension
3
3 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
1 reps
-
2
Rear Foot Elevated Split Squat
3
3 reps
-
3
Leg Press (45 Degrees)
3
1 reps
-
4
Leg Extension
3
1 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Hanging Knee Raise
2
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
4 reps
-
3
Lateral Raise (Dumbbell)
3
4 reps
-
4
Tricep Rope Push Down (Cable)
3
4 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
4 reps
-
3
Lateral Raise (Dumbbell)
3
4 reps
-
4
Tricep Rope Push Down (Cable)
3
4 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
3 reps
-
3
Lateral Raise (Dumbbell)
3
3 reps
-
4
Tricep Rope Push Down (Cable)
3
3 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1 reps
-
2
Seated Shoulder Press (Dumbbell)
3
1 reps
-
3
Lateral Raise (Dumbbell)
3
1 reps
-
4
Tricep Rope Push Down (Cable)
3
1 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
10 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
8 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
6 reps
-
2
Seated Hamstring Curl
3
6 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
6 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
2
10 reps
-
2
Seated Hamstring Curl
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Goblet Squat
2
10 reps
-
5
Ab Wheel
2
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
4 reps
-
2
Seated Hamstring Curl
3
4 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
4 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
4 reps
-
2
Seated Hamstring Curl
3
4 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
4 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
3 reps
-
2
Seated Hamstring Curl
3
3 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
3 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
1 reps
-
2
Seated Hamstring Curl
3
1 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
1 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
2
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
2
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Face Pull
2
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8 reps
-
2
Band Pull Apart
2
10 reps
-
3
Straight Arm Pulldown
2
10 reps
-
4
Face Pull
1
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
4 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
6 reps
-
4
Face Pull
2
4 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
4 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
6 reps
-
4
Face Pull
2
4 reps
-
5
Bicep Curl (EZ Bar)
3
4 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
6 reps
-
4
Face Pull
2
3 reps
-
5
Bicep Curl (EZ Bar)
3
3 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
3 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
4 reps
-
4
Face Pull
2
4 reps
-
5
Bicep Curl (EZ Bar)
3
1 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Scapular Pull-Up
3
8 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Scapular Pull-Up
3
8 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
6 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Scapular Pull-Up
3
8 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Walking Lunge
2
30 reps
-
3
Sissy Squat
2
10 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Scapular Pull-Up
2
8 reps
-
6
Russian Twist (Dumbbell)
2
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
4 reps
-
4
Incline Curl (Dumbbell)
3
4 reps
-
5
Scapular Pull-Up
3
6 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
4 reps
-
4
Incline Curl (Dumbbell)
3
6 reps
-
5
Scapular Pull-Up
3
6 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
3 reps
-
4
Incline Curl (Dumbbell)
3
3 reps
-
5
Scapular Pull-Up
3
6 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
1 reps
-
4
Incline Curl (Dumbbell)
3
1 reps
-
5
Scapular Pull-Up
3
3 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
5
Hanging Knee Raise3 Sets
10 Reps
-
6
Cardio1 Set
60 mins
-
Day 3
1
Sumo Deadlift (Dumbbell)3 Sets
10 Reps
-
2
Seated Hamstring Curl3 Sets
10 Reps
-
3
Lateral Banded Walk3 Sets
15 Reps
-
4
Goblet Squat3 Sets
10 Reps
-
5
Ab Wheel3 Sets
10 Reps
-
6
Cardio1 Set
60 mins
-
Day 4
1
Chin-Up (Assisted)3 Sets
8 Reps
-
2
Band Pull Apart3 Sets
10 Reps
-
3
Straight Arm Pulldown3 Sets
10 Reps
-
4
Face Pull2 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
6
Plank1 Set
1 mins
-
7
Cardio1 Set
60 mins
-
Day 5
1
Hip Thrust (Barbell)3 Sets
10 Reps
-
2
Walking Lunge3 Sets
30 Reps
-
3
Sissy Squat3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)3 Sets
10 Reps
-
5
Scapular Pull-Up3 Sets
8 Reps
-
6
Russian Twist (Dumbbell)3 Sets
12 Reps
-
7
Cardio1 Set
60 mins
-
Day 1
1
Goblet Squat4 Sets
10 Reps
-
2
Rear Foot Elevated Split Squat3 Sets
10 Reps
-
3
Leg Press (45 Degrees)3 Sets
12 Reps
-
4
Leg Extension3 Sets
10 Reps
-
5
Decline Sit Up (Weighted)3 Sets
12 Reps
-
6
Cardio1 Set
60 mins
-