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John Baird's Program #1

by John Baird

Program Description

This program uses some of my favorite compound, Olympic, and accessory work in a 4 day split to help build and maintain strength whether you're 18 or 81 years old.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 28, 2026 06:41
  • Last Edited
    Mar 28, 2026 07:23
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Quadriceps
11%
Hamstrings
11%
Front Delts
11%
Chest
9.8%
Triceps
9.8%
Upper Back
7.4%
Biceps
5.1%
Calves
4.9%
Abs
2.5%
Lower Back
2.5%
Olympic
2.5%
Middle Delts
2.5%
Lats
2.5%
Forearms
2%
Adductors
1.2%
Cardio
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Bodyweight)
5
10 reps
-
3
Belt Squat
5
3-5 reps
-
4
Front Squat (Barbell)
5
5-8 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Chest Press (Machine)
5
3-5 reps
-
3
Chest Fly (Cable)
5
8-10 reps
-
4
Power Snatch
5
5-8 reps
-
5
Bicep Curl (Cable)
5
8-10 reps
-
6
Dip (Bodyweight)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Belt Squat
5
6-10 reps
-
3
Rack Pull (Barbell)
5
3-5 reps
-
4
One Leg Squat
3
12-20 reps
-
5
Calf Raise (Bodyweight)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
-
2
Bench Press (Smith Machine)
5
6-10 reps
-
3
AD Press (Smith Machine)
5
6-10 reps
-
4
Seated Row (Machine)
5
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (machine)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Treadmill
1 Set
-
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Belt Squat
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
-
-
4
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
-
-
5
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
Day 2
1
Rowing Machine
1 Set
10 mins
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
-
4
Power Snatch
1 Set
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
-
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
Day 3
1
Treadmill
1 Set
10 mins
-
2
Belt Squat
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
-
3
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
-
-
4
One Leg Squat
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
5
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
Day 4
1
Rowing Machine
1 Set
10 mins
-
2
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
-
3
AD Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Overhead Tricep Extension (machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-