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Sum bullshit

by Brian D

Program Description

For me

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 04:51
  • Last Edited
    Feb 17, 2026 12:32
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.2%
Triceps
13.2%
Biceps
11.6%
Chest
9.9%
Middle Delts
6.6%
Lats
6.6%
Upper Back
6.6%
Glutes
6.6%
Quadriceps
6.6%
Lower Back
5%
Forearms
4.1%
Hamstrings
3.3%
Abductors
3.3%
Rear Delts
1.7%
Abs
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Chest Fly (Cable)
2
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
RPE 8
6
Chest Press (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
RPE 8
6
Chest Press (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
RPE 8
6
Chest Press (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
RPE 8
6
Chest Press (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
RPE 8
6
Chest Press (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
RPE 8
6
Chest Press (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
RPE 8
6
Chest Press (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
RPE 8
6
Chest Press (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Hip Abductor (Machine)
2
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Cable)
2 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
5
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
6
Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@8
2
Bent Over Row (Dumbbell)
2 Sets
10 Reps
@8
3
Bicep Curl (Cable)
3 Sets
10 Reps
@8
4
Preacher Curl (Machine)
2 Sets
10 Reps
@8
Day 3
1
Back Extension
2 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
3
Leg Extension
2 Sets
10 Reps
@8
4
Hip Abductor (Machine)
2 Sets
10 Reps
@8