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BoostcampPNG

NEW PROGRAME

by Joshua P.

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 02:46
  • Last Edited
    Jul 28, 2025 04:54
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
2
6-15 reps
-
5
Tricep Pushdown (Cable)
3
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
2
6-15 reps
-
5
Tricep Pushdown (Cable)
3
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
2
6-15 reps
-
5
Tricep Pushdown (Cable)
3
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
2
6-15 reps
-
5
Tricep Pushdown (Cable)
3
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
2
6-15 reps
-
5
Tricep Pushdown (Cable)
3
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
2
6-15 reps
-
5
Tricep Pushdown (Cable)
3
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
2
6-15 reps
-
5
Tricep Pushdown (Cable)
3
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
2
6-15 reps
-
5
Tricep Pushdown (Cable)
3
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
2
10 reps
-
5
Lying Leg Curl
2
10 reps
-
6
Calf Raise (Machine)
2
10-15 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
2
10 reps
-
5
Lying Leg Curl
2
10 reps
-
6
Calf Raise (Machine)
2
10-15 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
2
10 reps
-
5
Lying Leg Curl
2
10 reps
-
6
Calf Raise (Machine)
2
10-15 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
2
10 reps
-
5
Lying Leg Curl
2
10 reps
-
6
Calf Raise (Machine)
2
10-15 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
2
10 reps
-
5
Lying Leg Curl
2
10 reps
-
6
Calf Raise (Machine)
2
10-15 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
2
10 reps
-
5
Lying Leg Curl
2
10 reps
-
6
Calf Raise (Machine)
2
10-15 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
2
10 reps
-
5
Lying Leg Curl
2
10 reps
-
6
Calf Raise (Machine)
2
10-15 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
2
10 reps
-
5
Lying Leg Curl
2
10 reps
-
6
Calf Raise (Machine)
2
10-15 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
5
4 reps
-
2
Bicycle Crunches
3
20 reps
-
3
Russian Twist
3
0.5 mins
-
4
Mountain Climber
3
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
5
4 reps
-
2
Bicycle Crunches
3
20 reps
-
3
Russian Twist
3
0.5 mins
-
4
Mountain Climber
3
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
5
4 reps
-
2
Bicycle Crunches
3
20 reps
-
3
Russian Twist
3
0.5 mins
-
4
Mountain Climber
3
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
5
4 reps
-
2
Bicycle Crunches
3
20 reps
-
3
Russian Twist
3
0.5 mins
-
4
Mountain Climber
3
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
5
4 reps
-
2
Bicycle Crunches
3
20 reps
-
3
Russian Twist
3
0.5 mins
-
4
Mountain Climber
3
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
5
4 reps
-
2
Bicycle Crunches
3
20 reps
-
3
Russian Twist
3
0.5 mins
-
4
Mountain Climber
3
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
5
4 reps
-
2
Bicycle Crunches
3
20 reps
-
3
Russian Twist
3
0.5 mins
-
4
Mountain Climber
3
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
5
4 reps
-
2
Bicycle Crunches
3
20 reps
-
3
Russian Twist
3
0.5 mins
-
4
Mountain Climber
3
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Box Jump
3
10 reps
-
4
Battle Ropes
5
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Box Jump
3
10 reps
-
4
Battle Ropes
5
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Box Jump
3
10 reps
-
4
Battle Ropes
5
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Box Jump
3
10 reps
-
4
Battle Ropes
5
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Box Jump
3
10 reps
-
4
Battle Ropes
5
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Box Jump
3
10 reps
-
4
Battle Ropes
5
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Box Jump
3
10 reps
-
4
Battle Ropes
5
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Box Jump
3
10 reps
-
4
Battle Ropes
5
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
4
Lateral Raise (Cable)
2 Sets
6-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
6-15 Reps
-
6
Bike
1 Set
10-20 mins
-
Day 3
1
Shuttle Run
5 Sets
4 Reps
-
2
Bicycle Crunches
3 Sets
20 Reps
-
3
Russian Twist
3 Sets
0.5 mins
-
4
Mountain Climber
3 Sets
0.5 mins
-
5
Cool Down Walk
1 Set
5 mins
-
Day 4
1
Pull-Up (Band)
4 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
4 Sets
8-10 Reps
-
3
Lat Pulldown
2 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5
Hammer Curl (Cable)
3 Sets
10 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Kettlebell Swing
4 Sets
20 Reps
-
3
Box Jump
3 Sets
10 Reps
-
4
Battle Ropes
5 Sets
0.5 mins
-
5
Assault Bike
1 Set
10-15 mins
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
24 Reps
-
4
Leg Extension
2 Sets
10 Reps
-
5
Lying Leg Curl
2 Sets
10 Reps
-
6
Calf Raise (Machine)
2 Sets
10-15 Reps
-
7
Cable Crunch
3 Sets
15-20 Reps
-
8
Plank
2 Sets
1 mins
-