IntermediateFree

Level Up!

Taking an early intermediate and helping them reach late intermediate status as fast as possible

Israel M.· Dec 2025

2athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

80 min

This program is specifically designed to build a very well rounded physique and bring up muscles that are often forgotten but have a large impact on your overall look , like the neck , forearms and calves. The program puts extra emphasis on the shoulders and upper back for a yoked aesthetic.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

12.1%

Front Delts

10.1%

Triceps

9.1%

Biceps

8.1%

Hamstrings

8.1%

Lats

7.1%

Rear Delts

6.1%

Glutes

6.1%

Chest

5.6%

Middle Delts

5.1%

Abs

5.1%

Calves

5.1%

Neck

Quadriceps

Forearms

2.5%

Lower Back

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Machine)	2	12–20 reps	@10
2	Hammer Curl (Dumbbell)	2	8–12 reps	@10
3	Forearm Curl	2	12–20 reps	@10
4	Rear Delt Row	2	10–15 reps	@10
5	Preacher Curl (EZ Bar)	2	6–10 reps	@10
6	Bench Press (Smith Machine)	2	6–10 reps	@10
7	Bicep Curl (Cable)	1	8–12 reps	@10
8	Behind-The-Neck Press (Smith Machine)	2	8–12 reps	@10
9	Neck Curl	2	12–20 reps	@9
10	Chest Fly (Machine)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Stiff Leg Deadlift	2	5–8 reps	@10
2	Calf Raise (Machine)	2	6–10 reps	@10
3	T-Bar Row	2	8–12 reps	@10
4	JM Press (Smith Machine)	2	8–12 reps	@10
5	Lat Pulldown	2	10–15 reps	@10
6	Overhead Tricep Extension (Cable)	2	10–15 reps	@10
7	Underhand Lat Pulldown	2	12–16 reps	@10
8	Power Shrug	2	12–20 reps	@10
9	Seated Dip (Machine)	1	8–12 reps	@10
10	Pullover (Machine)	1	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bulgarian Split Squat (Dumbbell)	2	5–8 reps	@10
2	Standing Calf Raise	3	10–15 reps	@10
3	Neck Extension	2	12–20 reps	@10
4	Front Raise	2	10–15 reps	@10
5	Single Arm Rear Delt Cable Fly	2	12–20 reps	@10
6	Hack Squat	2	6–10 reps	@10
7	Seated Hamstring Curl	2	10–15 reps	@10
8	Lateral Raise (Machine)	2	8–12 reps	@10
9	Forearm Curl	2	12–20 reps	@10
10	Decline Sit Up (Weighted)	2	6–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Machine)	2	12–20 reps	@10
2	Hammer Curl (Dumbbell)	2	8–12 reps	@10
3	Forearm Curl	2	12–20 reps	@10
4	Rear Delt Row	2	10–15 reps	@10
5	Preacher Curl (EZ Bar)	2	6–10 reps	@10
6	Bench Press (Smith Machine)	2	6–10 reps	@10
7	Bicep Curl (Cable)	1	8–12 reps	@10
8	Behind-The-Neck Press (Smith Machine)	2	8–12 reps	@10
9	Neck Curl	2	12–20 reps	@9
10	Chest Fly (Machine)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Stiff Leg Deadlift	2	5–8 reps	@10
2	Calf Raise (Machine)	2	6–10 reps	@10
3	T-Bar Row	2	8–12 reps	@10
4	JM Press (Smith Machine)	2	8–12 reps	@10
5	Lat Pulldown	2	10–15 reps	@10
6	Overhead Tricep Extension (Cable)	2	10–15 reps	@10
7	Underhand Lat Pulldown	2	12–16 reps	@10
8	Power Shrug	2	12–20 reps	@10
9	Seated Dip (Machine)	1	8–12 reps	@10
10	Pullover (Machine)	1	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bulgarian Split Squat (Dumbbell)	2	5–8 reps	@10
2	Standing Calf Raise	3	10–15 reps	@10
3	Neck Extension	2	12–20 reps	@10
4	Front Raise	2	10–15 reps	@10
5	Single Arm Rear Delt Cable Fly	2	12–20 reps	@10
6	Hack Squat	2	6–10 reps	@10
7	Seated Hamstring Curl	2	10–15 reps	@10
8	Lateral Raise (Machine)	2	8–12 reps	@10
9	Forearm Curl	2	12–20 reps	@10
10	Decline Sit Up (Weighted)	2	6–10 reps	@10

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Level Up! is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Level Up! is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Level Up! is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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