Program Description
Mid hi
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 23, 2024 01:52
- Last EditedJun 18, 2025 12:24
Summary
Transform your strength with Gerard’s 12-week training routine, designed for those ready to elevate their lifting game. Committing just four days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses and bodyweight pull-ups, to build muscle and enhance overall strength. Each session is structured to maximize intensity and results, ensuring you stay motivated and on track. Perfect for lifters of all levels, this program will help you push your limits and achieve your fitness goals!
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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
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@10
3
Tricep Rope Push Down (Cable)3 Sets
8 Reps
@10
4
Bench Press (Close Grip)3 Sets
8 Reps
@10
Day 2
1
Pull-Up (Bodyweight)3 Sets
8 Reps
@10
2
Lat Pulldown3 Sets
8 Reps
@10
3
Seated Row (Cable)3 Sets
8 Reps
@10
4
Dumbbell Row3 Sets
8 Reps
@10
5
Bicep Curl (Dumbbell)3 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)3 Sets
8 Reps
@10
7
Incline Curl (Dumbbell)3 Sets
8 Reps
@10
8
Dumbell Wide curl3 Sets
8 Reps
@10
Day 3
1
Squat (Barbell)3 Sets
8 Reps
@10
2
Deadlift (Barbell)3 Sets
8 Reps
@10
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)3 Sets
8 Reps
@10
2
Rear Delt Fly (Dumbbell)3 Sets
8 Reps
@10