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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
    Aug 03, 2025 03:16

Summary

Transform your fitness journey with this comprehensive 8-week program designed for those ready to elevate their strength and endurance. Comprising five training days each week, you'll engage in targeted upper body workouts, including push and pull sessions, alongside cardio fat burn days to maximize fat loss. With a mix of barbell, dumbbell, and cable exercises, this program is tailored to build muscle and enhance your overall fitness. Get ready to push your limits and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Glutes
10%
Front Delts
9.9%
Abs
9.6%
Middle Delts
8%
Hamstrings
8%
Triceps
7%
Lats
6.7%
Biceps
6.7%
Upper Back
6.1%
Chest
5.1%
Lower Back
2.9%
Other
2.2%
Adductors
2%
Calves
1.5%
Forearms
0.9%
Rear Delts
0.3%
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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)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lateral Raise (Cable)
1
6-15 reps
-
5
Tricep Pushdown (Cable)
1
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lateral Raise (Cable)
1
6-15 reps
-
5
Tricep Pushdown (Cable)
1
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lateral Raise (Cable)
1
6-15 reps
-
5
Tricep Pushdown (Cable)
1
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lateral Raise (Cable)
1
6-15 reps
-
5
Tricep Pushdown (Cable)
1
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lateral Raise (Cable)
1
6-15 reps
-
5
Tricep Pushdown (Cable)
1
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lateral Raise (Cable)
1
6-15 reps
-
5
Tricep Pushdown (Cable)
1
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lateral Raise (Cable)
1
6-15 reps
-
5
Tricep Pushdown (Cable)
1
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lateral Raise (Cable)
1
6-15 reps
-
5
Tricep Pushdown (Cable)
1
6-15 reps
-
6
Bike
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
-
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Walking Lunge (Dumbbell)
1
24 reps
-
4
Leg Extension
1
10 reps
-
5
Lying Leg Curl
1
10 reps
-
6
Calf Raise (Machine)
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
-
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Walking Lunge (Dumbbell)
1
24 reps
-
4
Leg Extension
1
10 reps
-
5
Lying Leg Curl
1
10 reps
-
6
Calf Raise (Machine)
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
-
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Walking Lunge (Dumbbell)
1
24 reps
-
4
Leg Extension
1
10 reps
-
5
Lying Leg Curl
1
10 reps
-
6
Calf Raise (Machine)
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
-
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Walking Lunge (Dumbbell)
1
24 reps
-
4
Leg Extension
1
10 reps
-
5
Lying Leg Curl
1
10 reps
-
6
Calf Raise (Machine)
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
-
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Walking Lunge (Dumbbell)
1
24 reps
-
4
Leg Extension
1
10 reps
-
5
Lying Leg Curl
1
10 reps
-
6
Calf Raise (Machine)
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
-
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Walking Lunge (Dumbbell)
1
24 reps
-
4
Leg Extension
1
10 reps
-
5
Lying Leg Curl
1
10 reps
-
6
Calf Raise (Machine)
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
-
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Walking Lunge (Dumbbell)
1
24 reps
-
4
Leg Extension
1
10 reps
-
5
Lying Leg Curl
1
10 reps
-
6
Calf Raise (Machine)
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
-
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Walking Lunge (Dumbbell)
1
24 reps
-
4
Leg Extension
1
10 reps
-
5
Lying Leg Curl
1
10 reps
-
6
Calf Raise (Machine)
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
1
4 reps
-
2
Bicycle Crunches
1
20 reps
-
3
Russian Twist
1
0.5 mins
-
4
Mountain Climber
1
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
1
4 reps
-
2
Bicycle Crunches
1
20 reps
-
3
Russian Twist
1
0.5 mins
-
4
Mountain Climber
1
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
1
4 reps
-
2
Bicycle Crunches
1
20 reps
-
3
Russian Twist
1
0.5 mins
-
4
Mountain Climber
1
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
1
4 reps
-
2
Bicycle Crunches
1
20 reps
-
3
Russian Twist
1
0.5 mins
-
4
Mountain Climber
1
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
1
4 reps
-
2
Bicycle Crunches
1
20 reps
-
3
Russian Twist
1
0.5 mins
-
4
Mountain Climber
1
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
1
4 reps
-
2
Bicycle Crunches
1
20 reps
-
3
Russian Twist
1
0.5 mins
-
4
Mountain Climber
1
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
1
4 reps
-
2
Bicycle Crunches
1
20 reps
-
3
Russian Twist
1
0.5 mins
-
4
Mountain Climber
1
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
1
4 reps
-
2
Bicycle Crunches
1
20 reps
-
3
Russian Twist
1
0.5 mins
-
4
Mountain Climber
1
0.5 mins
-
5
Cool Down Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
8-12 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Lat Pulldown
1
12 reps
-
4
Bicep Curl (EZ Bar)
1
12 reps
-
5
Hammer Curl (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
8-12 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Lat Pulldown
1
12 reps
-
4
Bicep Curl (EZ Bar)
1
12 reps
-
5
Hammer Curl (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
8-12 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Lat Pulldown
1
12 reps
-
4
Bicep Curl (EZ Bar)
1
12 reps
-
5
Hammer Curl (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
8-12 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Lat Pulldown
1
12 reps
-
4
Bicep Curl (EZ Bar)
1
12 reps
-
5
Hammer Curl (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
8-12 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Lat Pulldown
1
12 reps
-
4
Bicep Curl (EZ Bar)
1
12 reps
-
5
Hammer Curl (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
8-12 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Lat Pulldown
1
12 reps
-
4
Bicep Curl (EZ Bar)
1
12 reps
-
5
Hammer Curl (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
8-12 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Lat Pulldown
1
12 reps
-
4
Bicep Curl (EZ Bar)
1
12 reps
-
5
Hammer Curl (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
8-12 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Lat Pulldown
1
12 reps
-
4
Bicep Curl (EZ Bar)
1
12 reps
-
5
Hammer Curl (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
-
2
Kettlebell Swing
1
20 reps
-
3
Box Jump
1
10 reps
-
4
Battle Ropes
1
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
-
2
Kettlebell Swing
1
20 reps
-
3
Box Jump
1
10 reps
-
4
Battle Ropes
1
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
-
2
Kettlebell Swing
1
20 reps
-
3
Box Jump
1
10 reps
-
4
Battle Ropes
1
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
-
2
Kettlebell Swing
1
20 reps
-
3
Box Jump
1
10 reps
-
4
Battle Ropes
1
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
-
2
Kettlebell Swing
1
20 reps
-
3
Box Jump
1
10 reps
-
4
Battle Ropes
1
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
-
2
Kettlebell Swing
1
20 reps
-
3
Box Jump
1
10 reps
-
4
Battle Ropes
1
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
-
2
Kettlebell Swing
1
20 reps
-
3
Box Jump
1
10 reps
-
4
Battle Ropes
1
0.5 mins
-
5
Assault Bike
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
-
2
Kettlebell Swing
1
20 reps
-
3
Box Jump
1
10 reps
-
4
Battle Ropes
1
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
-