4.0
(1 rating)
Program Description
Transform your physique with this comprehensive 16-week, 3-day training program designed for bodybuilders at all levels. Each week, you’ll tackle a variety of exercises targeting major muscle groups, utilizing a full gym setup to maximize your gains. With a total of 48 training sessions, this program combines strength-building movements like the bench press and squat with accessory work to sculpt your body. Commit to the journey and watch as you build strength, endurance, and muscle definition like never before!
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJul 14, 2025 02:29
- Last EditedJul 23, 2025 09:50
Summary
Unlock your strength with this comprehensive 16-week training program designed for three days a week. Each session targets major muscle groups through a mix of compound and isolation exercises, ensuring balanced development and increased muscle definition. With a focus on progressive overload, you'll engage in movements like the Bench Press, Overhead Press, and Split Squats, all tailored to challenge your limits. Whether you're looking to build muscle, enhance endurance, or improve overall fitness, this program is your roadmap to success in the gym. Get ready to transform your routine and achieve your fitness goals!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Overhead Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Chest Fly (Machine)
4
AMRAP
-
5
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Lat Pulldown
4
AMRAP
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
-
2
Good Morning
3
8 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Cable Crunch
3
20 reps
-
5A
Leg Extension
2
AMRAP
-
5B
Lying Leg Curl
2
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8-15 Reps
-
2
Overhead Press (Machine)3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)3 Sets
15 Reps
-
4
Chest Fly (Machine)4 Sets
AMRAP
-
5
Single Arm Overhead Tricep Extension2 Sets
12 Reps
-
Day 2
1
Single Arm Iso Row4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
4
Lat Pulldown4 Sets
AMRAP
-
5
Hammer Curl (Dumbbell)2 Sets
10 Reps
-
Day 3
1
Split Squat (Dumbbell)5 Sets
10 Reps
-
2
Good Morning3 Sets
8 Reps
-
3
Standing Calf Raise3 Sets
15-20 Reps
-
4
Cable Crunch3 Sets
20 Reps
-
5A
Leg Extension2 Sets
AMRAP
-
5B
Lying Leg Curl2 Sets
AMRAP
-