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Brian’s Workout

by Brian S.
2 athletes joined

Program Description

This program is designed for people willing to put in the effort in order to achieve the physique they desire.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2024 07:17
  • Last Edited
    Jun 18, 2025 10:55

Summary

Transform your strength and sculpt your physique with Brian’s Workout, an 8-week program designed for dedicated lifters ready to push their limits. Comprising five days of targeted training each week, this program focuses on building muscle through a variety of barbell, machine, and bodyweight exercises, including the Bench Press, Chest Fly, and Dips. Each session is crafted to maximize intensity and effectiveness, ensuring you hit your goals with confidence. Get ready to elevate your performance and achieve the results you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
-
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
-
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
-
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
-
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
-
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
-
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
-
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
-
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
10 Reps
20 Reps
@9
@9
@9.5
2
Chest Press (Machine)
2 Sets
5 Reps
@9
3
Dip (Bodyweight)
3 Sets
10 Reps
@8.5
4
Chest Fly (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
-
5
Shrug (Barbell)
2 Sets
8 Reps
@8
6
Seated Calf Raise
1 Set
1 Set
15 Reps
15 Reps
@8.5
@7.5
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
5 Reps
5 Reps
@6-6.5
@6.5-7
2
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
@8.5
3
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@9.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
@9.5
6
Dip (Bodyweight)
4 Sets
@10
7
Alternating Dumbbell Curl
2 Sets
15 Reps
@9
9
Preacher Curl (EZ Bar)
1 Set
10 Reps
@10
10A
Preacher Curl (EZ Bar)
1 Set
10 Reps
@10
11A
Preacher Curl (EZ Bar)
1 Set
10 Reps
@10
12
Seated Calf Raise
2 Sets
10 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
8 Reps
@9
2
Standing Pullover (Cable)
3 Sets
15 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9.5
4
Clean Deadlift
3 Sets
15 Reps
@8
5
Seated Calf Raise
3 Sets
10 Reps
@7.5
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
2
Kettlebell Swing
2 Sets
15 Reps
@10
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@8.5
5
Seated Calf Raise
3 Sets
10 Reps
@7.5
Day 5
1
Front Squat (Barbell)
3 Sets
15 Reps
@9
2
Hack Squat
2 Sets
15 Reps
@9
3
Leg Extension
2 Sets
@10