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Primordial

by Anonymous
2 athletes joined

Program Description

Simple and effective way to get jacked and strong. There are 2 ways to do this split First way -Normal 3 day split So Upper Lower and Upper (2 times frequency for upper body and 1 time for lower) Might be for busier people, upper body focused people or an athlete who is just trying to get jacked and strong. Legs are heavily used in every sport so having 2 leg days might cook your CNS. Second way - 3 day one 1 or 2 day off repeat This means each week will be different (you won’t have a specific day for specific workout), it’ll change depending on the rotation. If you are someone who needs a fixed routine to stay disciplined then I do not suggest this method however note that if you want the maximum result then this way might be a little more beneficial to you. Make sure to eat good , sleep good and do cardio for the heart.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 01, 2025 04:55
  • Last Edited
    Aug 01, 2025 06:59
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Wide Grip Pull-Up
2
5-10 reps
-
3
Bicep Curl (Cable)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Reverse Pec Deck
2
5-10 reps
-
8
Kelso Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Leg Extension
2
5-10 reps
-
3
Hack Squat
1
4-8 reps
-
4
Leg Press
1
4-8 reps
-
5
Hip Adductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Hanging Leg Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
4-8 reps
-
2
Single Arm Row (Cable)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
2
Wide Grip Pull-Up
2 Sets
5-10 Reps
-
3
Bicep Curl (Cable)
2 Sets
5-10 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
-
5
Lateral Raise (Machine)
2 Sets
5-10 Reps
-
6
Pec Deck (Machine)
1 Set
5-10 Reps
-
7
Reverse Pec Deck
2 Sets
5-10 Reps
-
8
Kelso Shrug
2 Sets
5-10 Reps
-
Day 2
1
Seated Hamstring Curl
2 Sets
5-10 Reps
-
2
Leg Extension
2 Sets
5-10 Reps
-
3
Hack Squat
1 Set
4-8 Reps
-
4
Leg Press
1 Set
4-8 Reps
-
5
Hip Adductor (Machine)
2 Sets
5-10 Reps
-
6
Calf Raise (Machine)
2 Sets
5-10 Reps
-
7
Hanging Leg Raise
2 Sets
5-10 Reps
-
Day 3
1
60° Incline Smith Press
2 Sets
4-8 Reps
-
2
Single Arm Row (Cable)
2 Sets
4-8 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
5-10 Reps
-
4
Pec Deck (Machine)
1 Set
5-10 Reps
-
5
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
-
6
Reverse Pec Deck
2 Sets
5-10 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
5-10 Reps
-
8
Tricep Extension (Machine)
2 Sets
5-10 Reps
-