Program Description
During the training period, there are two phases in two-week cycles. First comes a full-body split, divided into A and B workouts. These workouts are done with a barbell whenever possible. After that, the training focuses specifically on the chest, back, and legs. In the next round, the A and B workouts are done using machines and dumbbells. Finally, the targeted chest, back and legs workout is repeated.
Program Overview
- LevelBeginner, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedSep 25, 2025 08:16
- Last EditedOct 05, 2025 08:03
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Lats
9.9%
Quadriceps
9.8%
Triceps
8.7%
Glutes
8.2%
Hamstrings
7.3%
Front Delts
7%
Chest
6.7%
Middle Delts
5.4%
Rear Delts
5.1%
Abs
4.7%
Lower Back
4.1%
Biceps
4%
Forearms
3.8%
Adductors
1.5%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
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
Deadlift (Barbell)
3
5 reps
RPE 7
2
Reverse Lunge (Barbell)
2
8 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Abs Crunch (Weighted)
3
15 reps
RPE 9
6
Face Pull
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
-
RPE 7
4
Farmer's Walk (Weighted)
4
1 mins
RPE 6
5
Back Extension (Weighted)
3
15 reps
RPE 7
6
Band Pull Apart
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Dip (Weighted)
2
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Overhead Press (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Dip (Weighted)
2
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Overhead Press (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 7
5
Abs Crunch (Weighted)
3
15 reps
RPE 9
6
Face Pull
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
5 reps
5 reps
-
RPE 7
4
Farmer's Walk (Weighted)
4
1 mins
RPE 6
5
Back Extension (Weighted)
3
15 reps
RPE 7
6
Band Pull Apart
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Dip (Weighted)
2
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Overhead Press (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Dip (Weighted)
2
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Overhead Press (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
-
RPE 7
4
Farmer's Walk (Weighted)
4
1 mins
RPE 6
5
Back Extension (Weighted)
3
15 reps
RPE 7
6
Band Pull Apart
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Reverse Lunge (Barbell)
2
8 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Abs Crunch (Weighted)
3
15 reps
RPE 9
6
Face Pull
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
5 reps
RPE 9
RPE 9
2
Barbell Row
3
10 reps
RPE 8
3
Lat Prayer
2
10 reps
RPE 7
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
5 reps
RPE 9
RPE 9
2
Barbell Row
3
10 reps
RPE 8
3
Lat Prayer
2
10 reps
RPE 7
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
5 reps
5 reps
-
RPE 7
4
Farmer's Walk (Weighted)
4
1 mins
RPE 6
5
Back Extension (Weighted)
3
15 reps
RPE 7
6
Band Pull Apart
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 7
5
Abs Crunch (Weighted)
3
15 reps
RPE 9
6
Face Pull
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
5 reps
RPE 9
RPE 9
2
Barbell Row
3
10 reps
RPE 8
3
Lat Prayer
2
10 reps
RPE 7
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
5 reps
RPE 9
RPE 9
2
Barbell Row
3
10 reps
RPE 8
3
Lat Prayer
2
10 reps
RPE 7
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Reverse Lunge (Barbell)
2
8 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Abs Crunch (Weighted)
3
15 reps
RPE 9
6
Face Pull
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
-
RPE 7
4
Farmer's Walk (Weighted)
4
1 mins
RPE 6
5
Back Extension (Weighted)
3
15 reps
RPE 7
6
Band Pull Apart
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Standing Side Leg Raise
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Standing Side Leg Raise
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 7
5
Abs Crunch (Weighted)
3
15 reps
RPE 9
6
Face Pull
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
5 reps
5 reps
-
RPE 7
4
Farmer's Walk (Weighted)
4
1 mins
RPE 6
5
Back Extension (Weighted)
3
15 reps
RPE 7
6
Band Pull Apart
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Standing Side Leg Raise
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Standing Side Leg Raise
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)3 Sets
5 Reps
@7
2
Reverse Lunge (Barbell)1 Set
1 Set
8 Reps
8 Reps
@8
@8
3
Bench Press (Barbell)3 Sets
8 Reps
@8
4
Lat Pulldown3 Sets
12 Reps
@7
5
Abs Crunch (Weighted)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
Face Pull2 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)3 Sets
5 Reps
@8
2
Barbell Row4 Sets
10 Reps
@8
3
Overhead Press (Barbell)1 Set
2 Sets
5 Reps
5 Reps
-
@7
4
Farmer's Walk (Weighted)4 Sets
1 mins
@6
5
Back Extension (Weighted)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
6
Band Pull Apart2 Sets
12 Reps
@6
Day 3
1
Deadlift (Barbell)3 Sets
5 Reps
@7
2
Reverse Lunge (Barbell)1 Set
1 Set
8 Reps
8 Reps
@8
@8
3
Bench Press (Barbell)3 Sets
8 Reps
@8
4
Lat Pulldown3 Sets
12 Reps
@7
5
Abs Crunch (Weighted)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
Face Pull2 Sets
12 Reps
@6