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Y12

by Aslan G.

Program Description

B

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 06, 2025 12:28
  • Last Edited
    Sep 24, 2025 04:20

Summary

Transform your physique with the Y12 program, a dynamic 6-week journey designed for those ready to elevate their training. Comprising 5 days of focused workouts each week, you'll engage in a balanced mix of upper and lower body exercises, utilizing a full gym setup. From barbell bench presses to explosive box jumps, this program targets all major muscle groups to build strength, power, and endurance. Get ready to push your limits and achieve your fitness goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Chest
13%
Upper Back
10.1%
Quadriceps
9.7%
Front Delts
8.9%
Biceps
8.5%
Abs
7.3%
Lats
7%
Hamstrings
5.8%
Middle Delts
4.9%
Glutes
4.1%
Rear Delts
2.5%
Other
2.4%
Forearms
1.2%
Abductors
0.7%
Lower Back
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
4 reps
90%
85%
80%
2
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
5
Cable Low Row
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
4 reps
90%
85%
80%
2
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
5
Cable Low Row
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
4 reps
90%
85%
80%
2
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
5
Cable Low Row
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
4 reps
90%
85%
80%
2
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
5
Cable Low Row
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 7
3
Lat Pulldown
3
6-8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Cable Low Row
2
8 reps
RPE 8
6
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
2 reps
4 reps
100%
75%
70%
2
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
5
Cable Low Row
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
JM Press (Smith Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
JM Press (Smith Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
JM Press (Smith Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
JM Press (Smith Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 6
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 7
5
Pec Deck (Machine)
2
10 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
JM Press (Smith Machine)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
JM Press (Smith Machine)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
1 reps
RPE 7
RPE 6
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Reps
2 Reps
4 Reps
90%
85%
80%
2
Dip (Weighted)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@9
@8
3
Lat Pulldown
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
5
Cable Low Row
2 Sets
8 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@8
Day 2
1
Seated Vertical Jump
3 Sets
10 Reps
@10
2
Step Push Off
3 Sets
8 Reps
@10
3
Box Jump
2 Sets
8 Reps
@10
4
Lying Leg Raise
3 Sets
8 Reps
@10
5
Leg Press
3 Sets
8-10 Reps
@9
6
Cable Crunch
3 Sets
8 Reps
@10
7
Hamstring Curl
3 Sets
8 Reps
@10
Day 3
1
Pin Press Bench (Barbell)
1 Set
3 Sets
2 Reps
4 Reps
@9
@9
2
Dip (Weighted)
3 Sets
6-8 Reps
@9
3
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8
4
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@9
5
Pec Deck (Machine)
2 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
7
JM Press (Smith Machine)
2 Sets
8 Reps
@9
Day 4
1
Lat Pulldown
3 Sets
6-8 Reps
@10
2
High Row
2 Sets
7 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
6
Cable Low Row
2 Sets
8 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
4 Reps
80%
2
Seated Vertical Jump
3 Sets
10 Reps
@10
3
Step Push Off
3 Sets
8 Reps
@10
4
Box Jump
2 Sets
8 Reps
@10
5
Lying Leg Raise
3 Sets
8 Reps
@10
6
Leg Press
3 Sets
8-10 Reps
@9
7
Cable Crunch
3 Sets
8 Reps
@10
8
Hamstring Curl
3 Sets
8 Reps
@10