Program Description
Transform your strength and physique with this comprehensive 12-week program designed by Arnav S. Singh. Comprising four focused workouts each week, this plan caters to all skill levels, from beginners to advanced lifters. Each 60-minute session combines elements of bodybuilding, powerlifting, and powerbuilding to sculpt muscle and enhance athletic performance. With access to a full gym, you’ll engage in a variety of exercises that challenge your limits and drive results. Get ready to build strength and achieve your fitness goals!
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 08, 2025 11:09
- Last EditedAug 08, 2025 01:36
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ON THE BOOSTCAMP APP FOR FREE
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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
Squat (Barbell)
3
8 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
67.5%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
67.5%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77.5%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
90%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
67.5%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
67.5%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77.5%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
67.5%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
67.5%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
77.5%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
90%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Lying Reverse Fly
2
10 reps
-
Download App to Unlock
Week 1
1 / 12 Weeks
Day 3
1
Deadlift (Barbell)3 Sets
8 Reps
65%
2
Leg Press3 Sets
10 Reps
-
3
Lat Pulldown3 Sets
10 Reps
-
4
Lying Leg Curl2 Sets
10 Reps
-
5
Leg Extension2 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
3
Tricep Rope Push Down (Cable)2 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)2 Sets
10 Reps
-
5
Lying Reverse Fly2 Sets
10 Reps
-
Day 1
1
Squat (Barbell)3 Sets
8 Reps
65%
Day 2
1
Bench Press (Barbell)3 Sets
8 Reps
65%