Program Description
This program is built to be run 3 or 4 times per week, and build the most amount of muscle possible as fast as possible. By placing arms before legs, we can ensure we build a proportional and complete physique.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 06, 2025 07:31
- Last EditedOct 06, 2025 10:35
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.6%
Triceps
10.1%
Chest
9.2%
Middle Delts
9.2%
Hamstrings
8.7%
Upper Back
8.3%
Quadriceps
7.3%
Glutes
6.4%
Biceps
6.4%
Abs
6%
Lower Back
5%
Lats
4.1%
Rear Delts
3.2%
Adductors
2.3%
Calves
2.3%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Chest Supported Row (T-Bar)
2
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
7-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
7-10 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Machine)
2
9-12 reps
-
7
Shrug (Dumbbell)
2
9-12 reps
-
8
Cable Crunch
2
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Chest Supported Row (T-Bar)
2
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
7-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
7-10 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Machine)
2
9-12 reps
-
7
Shrug (Dumbbell)
2
9-12 reps
-
8
Cable Crunch
2
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Chest Supported Row (T-Bar)
2
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
7-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
7-10 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Machine)
2
9-12 reps
-
7
Shrug (Dumbbell)
2
9-12 reps
-
8
Cable Crunch
2
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Chest Supported Row (T-Bar)
2
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
7-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
7-10 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Machine)
2
9-12 reps
-
7
Shrug (Dumbbell)
2
9-12 reps
-
8
Cable Crunch
2
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Chest Supported Row (T-Bar)
2
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
7-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
7-10 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Machine)
2
9-12 reps
-
7
Shrug (Dumbbell)
2
9-12 reps
-
8
Cable Crunch
2
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Chest Supported Row (T-Bar)
2
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
7-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
7-10 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Machine)
2
9-12 reps
-
7
Shrug (Dumbbell)
2
9-12 reps
-
8
Cable Crunch
2
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Chest Supported Row (T-Bar)
2
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
7-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
7-10 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Machine)
2
9-12 reps
-
7
Shrug (Dumbbell)
2
9-12 reps
-
8
Cable Crunch
2
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Chest Supported Row (T-Bar)
2
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
7-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
7-10 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Machine)
2
9-12 reps
-
7
Shrug (Dumbbell)
2
9-12 reps
-
8
Cable Crunch
2
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
7-10 reps
-
2
Single Arm Pushdown
2
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
2
9-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Good Morning
2
7-10 reps
-
6
Hip Adductor (Machine)
2
7-10 reps
-
7
Lying Leg Curl
2
9-12 reps
-
8
Standing Calf Raise (Machine)
2
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
7-10 reps
-
2
Single Arm Pushdown
2
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
2
9-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Good Morning
2
7-10 reps
-
6
Hip Adductor (Machine)
2
7-10 reps
-
7
Lying Leg Curl
2
9-12 reps
-
8
Standing Calf Raise (Machine)
2
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
7-10 reps
-
2
Single Arm Pushdown
2
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
2
9-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Good Morning
2
7-10 reps
-
6
Hip Adductor (Machine)
2
7-10 reps
-
7
Lying Leg Curl
2
9-12 reps
-
8
Standing Calf Raise (Machine)
2
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
7-10 reps
-
2
Single Arm Pushdown
2
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
2
9-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Good Morning
2
7-10 reps
-
6
Hip Adductor (Machine)
2
7-10 reps
-
7
Lying Leg Curl
2
9-12 reps
-
8
Standing Calf Raise (Machine)
2
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
7-10 reps
-
2
Single Arm Pushdown
2
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
2
9-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Good Morning
2
7-10 reps
-
6
Hip Adductor (Machine)
2
7-10 reps
-
7
Lying Leg Curl
2
9-12 reps
-
8
Standing Calf Raise (Machine)
2
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
7-10 reps
-
2
Single Arm Pushdown
2
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
2
9-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Good Morning
2
7-10 reps
-
6
Hip Adductor (Machine)
2
7-10 reps
-
7
Lying Leg Curl
2
9-12 reps
-
8
Standing Calf Raise (Machine)
2
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
7-10 reps
-
2
Single Arm Pushdown
2
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
2
9-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Good Morning
2
7-10 reps
-
6
Hip Adductor (Machine)
2
7-10 reps
-
7
Lying Leg Curl
2
9-12 reps
-
8
Standing Calf Raise (Machine)
2
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
7-10 reps
-
2
Single Arm Pushdown
2
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
2
9-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Good Morning
2
7-10 reps
-
6
Hip Adductor (Machine)
2
7-10 reps
-
7
Lying Leg Curl
2
9-12 reps
-
8
Standing Calf Raise (Machine)
2
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
3
Chest Press (Machine)
2
7-10 reps
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
7-10 reps
-
6
Incline Chest Fly (Dumbbell)
2
9-12 reps
-
7
Reverse Pec Deck
2
9-12 reps
-
8
Hanging Knee Raise
2
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
3
Chest Press (Machine)
2
7-10 reps
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
7-10 reps
-
6
Incline Chest Fly (Dumbbell)
2
9-12 reps
-
7
Reverse Pec Deck
2
9-12 reps
-
8
Hanging Knee Raise
2
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
3
Chest Press (Machine)
2
7-10 reps
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
7-10 reps
-
6
Incline Chest Fly (Dumbbell)
2
9-12 reps
-
7
Reverse Pec Deck
2
9-12 reps
-
8
Hanging Knee Raise
2
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
3
Chest Press (Machine)
2
7-10 reps
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
7-10 reps
-
6
Incline Chest Fly (Dumbbell)
2
9-12 reps
-
7
Reverse Pec Deck
2
9-12 reps
-
8
Hanging Knee Raise
2
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
3
Chest Press (Machine)
2
7-10 reps
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
7-10 reps
-
6
Incline Chest Fly (Dumbbell)
2
9-12 reps
-
7
Reverse Pec Deck
2
9-12 reps
-
8
Hanging Knee Raise
2
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
3
Chest Press (Machine)
2
7-10 reps
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
7-10 reps
-
6
Incline Chest Fly (Dumbbell)
2
9-12 reps
-
7
Reverse Pec Deck
2
9-12 reps
-
8
Hanging Knee Raise
2
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
3
Chest Press (Machine)
2
7-10 reps
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
7-10 reps
-
6
Incline Chest Fly (Dumbbell)
2
9-12 reps
-
7
Reverse Pec Deck
2
9-12 reps
-
8
Hanging Knee Raise
2
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
3
Chest Press (Machine)
2
7-10 reps
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
7-10 reps
-
6
Incline Chest Fly (Dumbbell)
2
9-12 reps
-
7
Reverse Pec Deck
2
9-12 reps
-
8
Hanging Knee Raise
2
9-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
2
Incline Curl (Dumbbell)
2
7-10 reps
-
3
Seated French Press (Dumbbell)
2
9-12 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
7-10 reps
-
6
Seated Leg Curl
2
7-10 reps
-
7
Leg Extension
2
9-12 reps
-
8
Calf Raise (Leg Press)
2
9-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
2
Incline Curl (Dumbbell)
2
7-10 reps
-
3
Seated French Press (Dumbbell)
2
9-12 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
7-10 reps
-
6
Seated Leg Curl
2
7-10 reps
-
7
Leg Extension
2
9-12 reps
-
8
Calf Raise (Leg Press)
2
9-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
2
Incline Curl (Dumbbell)
2
7-10 reps
-
3
Seated French Press (Dumbbell)
2
9-12 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
7-10 reps
-
6
Seated Leg Curl
2
7-10 reps
-
7
Leg Extension
2
9-12 reps
-
8
Calf Raise (Leg Press)
2
9-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
2
Incline Curl (Dumbbell)
2
7-10 reps
-
3
Seated French Press (Dumbbell)
2
9-12 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
7-10 reps
-
6
Seated Leg Curl
2
7-10 reps
-
7
Leg Extension
2
9-12 reps
-
8
Calf Raise (Leg Press)
2
9-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
2
Incline Curl (Dumbbell)
2
7-10 reps
-
3
Seated French Press (Dumbbell)
2
9-12 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
7-10 reps
-
6
Seated Leg Curl
2
7-10 reps
-
7
Leg Extension
2
9-12 reps
-
8
Calf Raise (Leg Press)
2
9-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
2
Incline Curl (Dumbbell)
2
7-10 reps
-
3
Seated French Press (Dumbbell)
2
9-12 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
7-10 reps
-
6
Seated Leg Curl
2
7-10 reps
-
7
Leg Extension
2
9-12 reps
-
8
Calf Raise (Leg Press)
2
9-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
2
Incline Curl (Dumbbell)
2
7-10 reps
-
3
Seated French Press (Dumbbell)
2
9-12 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
7-10 reps
-
6
Seated Leg Curl
2
7-10 reps
-
7
Leg Extension
2
9-12 reps
-
8
Calf Raise (Leg Press)
2
9-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
2
Incline Curl (Dumbbell)
2
7-10 reps
-
3
Seated French Press (Dumbbell)
2
9-12 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
7-10 reps
-
6
Seated Leg Curl
2
7-10 reps
-
7
Leg Extension
2
9-12 reps
-
8
Calf Raise (Leg Press)
2
9-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)2 Sets
5-8 Reps
-
2
Chest Supported Row (T-Bar)2 Sets
5-8 Reps
-
3
Seated Overhead Press (Dumbbell)2 Sets
7-10 Reps
-
4
Single Arm Diagonal Pulldown (Machine)2 Sets
7-10 Reps
-
5
Pec Deck (Machine)2 Sets
7-10 Reps
-
6
Lateral Raise (Machine)2 Sets
9-12 Reps
-
7
Shrug (Dumbbell)2 Sets
9-12 Reps
-
8
Cable Crunch2 Sets
9-12 Reps
-
Day 2
1
Preacher Curl (EZ Bar)2 Sets
7-10 Reps
-
2
Single Arm Pushdown2 Sets
7-10 Reps
-
3
Pinwheel Curl (Dumbbell)2 Sets
9-12 Reps
-
4
Hack Squat2 Sets
5-8 Reps
-
5
Good Morning2 Sets
7-10 Reps
-
6
Hip Adductor (Machine)2 Sets
7-10 Reps
-
7
Lying Leg Curl2 Sets
9-12 Reps
-
8
Standing Calf Raise (Machine)2 Sets
9-12 Reps
-
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)2 Sets
5-8 Reps
-
2
Lat Pulldown (Neutral Grip)2 Sets
5-8 Reps
-
3
Chest Press (Machine)2 Sets
7-10 Reps
-
4
Seated Wide-Grip Row (Cable)2 Sets
7-10 Reps
-
5
Lateral Raise (Cable)2 Sets
7-10 Reps
-
6
Incline Chest Fly (Dumbbell)2 Sets
9-12 Reps
-
7
Reverse Pec Deck2 Sets
9-12 Reps
-
8
Hanging Knee Raise2 Sets
9-12 Reps
-
Day 4
1
V-Handle Tricep Pushdown (Cable)2 Sets
7-10 Reps
-
2
Incline Curl (Dumbbell)2 Sets
7-10 Reps
-
3
Seated French Press (Dumbbell)2 Sets
9-12 Reps
-
4
Romanian Deadlift (Barbell)2 Sets
5-8 Reps
-
5
Bulgarian Split Squat (Dumbbell)2 Sets
7-10 Reps
-
6
Seated Leg Curl2 Sets
7-10 Reps
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7
Leg Extension2 Sets
9-12 Reps
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8
Calf Raise (Leg Press)2 Sets
9-12 Reps
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