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Primus Formula

by Jacob W

Program Description

Lose weight and maintain muscle. Weigh yourself every 2 weeks and adjust weights if needed.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 17, 2025 11:28
  • Last Edited
    Jun 18, 2025 12:54

Summary

Unleash your strength with the Primus Formula, a comprehensive 16-week program designed for dedicated lifters. Committed to three days a week, you'll tackle focused workouts targeting back, chest, triceps, shoulders, and legs, utilizing a mix of free weights and machines. Each session combines compound movements and isolation exercises to build muscle and enhance endurance. Get ready to elevate your fitness game and achieve lasting results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3 Sets
10 Reps
-
2
Close Grip Cable Row
3 Sets
15 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Seated Forearm Curl
3 Sets
20 Reps
-
6
Cable Forearm Nya Nyas
3 Sets
15 Reps
-
7
Back Extension
1 Set
AMRAP
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Bench Static Holds
1 Set
3 Reps
-
3
Dip (Bodyweight)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell) Side + Front
3 Sets
15 Reps
-
5
Chest Fly (Machine) Hold Last Rep
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Wall Sit
2 Sets
1.5 mins
-
2
Squat (Barbell)
3 Sets
12 Reps
-
3
Quad Extension (Single Leg -> Both Legs)
3 Sets
12 Reps
-
4
Hamstring Curl
4 Sets
15 Reps
-
5
Seated Calf Raise On Leg Press
3 Sets
15 Reps
-
6
Hip Adductor (Static Hold Last Rep)
2 Sets
AMRAP
-