Program Description
Intermediate program designed to be ran in a home gym or a busy commercial gym. 2x week frequency 8 sets per muscle per week Aim to add 2.5kg per month to heavy compounds - slower progress for isolations RPE 9 on compounds Failure on isolations 3 minutes rest on compounds 1-2 minutes on isolations Can superset antagonist exercises eg bicep curls and tricep extensions if you are able to Add volume only when needed and other variables - sleep, diet, stress and recovery - are addressed. Cardio recommended - 30 minutes light 3x a week - NEVER RIGHT BEFORE A WORKOUT.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 11, 2026 02:01
- Last EditedFeb 11, 2026 02:25
Muscle Engagement
Front
Back
MuscleSet
Abs
10.6%
Quadriceps
9.1%
Hamstrings
9.1%
Calves
9.1%
Triceps
9.1%
Front Delts
9.1%
Glutes
6.1%
Chest
6.1%
Lats
6.1%
Upper Back
6.1%
Biceps
6.1%
Middle Delts
6.1%
Rear Delts
3%
Adductors
1.5%
Lower Back
1.5%
Forearms
1.5%
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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
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Sissy Squat
2
8-12 reps
-
4
Ring Leg Curls
2
8-12 reps
-
5
Decline Crunch (Weighted)
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5-8 Reps
-
2
Chin-Up (Weighted)4 Sets
5-8 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)2 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)2 Sets
5-8 Reps
-
3
Sissy Squat2 Sets
8-12 Reps
-
4
Ring Leg Curls2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)4 Sets
8-12 Reps
-
6
Standing Calf Raise4 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)4 Sets
5-8 Reps
-
2
Chin-Up (Weighted)4 Sets
5-8 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)2 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)2 Sets
5-8 Reps
-
3
Sissy Squat2 Sets
8-12 Reps
-
4
Ring Leg Curls2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)4 Sets
8-12 Reps
-
6
Standing Calf Raise4 Sets
8-12 Reps
-