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Level Up

by Rachel S.

Program Description

Elevate your physique with the Level Up program, an 8-week bodybuilding journey designed for intermediate lifters. Committing just 4 days a week, you'll engage in 60-minute workouts that sculpt and strengthen your entire body using a full gym setup. Each session is meticulously crafted to challenge your limits and promote muscle growth, ensuring you see tangible results. Get ready to push your boundaries and redefine your strength!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 12, 2025 03:43
  • Last Edited
    Oct 12, 2025 03:48
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.5%
Hamstrings
11.1%
Quadriceps
10%
Upper Back
9.7%
Lats
7.5%
Triceps
7%
Biceps
6.3%
Front Delts
5.7%
Middle Delts
5.1%
Chest
5%
Lower Back
5%
Calves
3.7%
Rear Delts
2.5%
Abductors
2.5%
Adductors
2.3%
Abs
1.6%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
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
Seated Wide-Grip Row (Cable)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Bayesian Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Bayesian Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Bayesian Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Bayesian Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Bayesian Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Bayesian Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Bayesian Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Bayesian Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Single-Leg Leg Curl
2
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hack Squat
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hip Thrust (Machine)
3
8 reps
-
7
Back Extension (Weighted)
3
8 reps
-
8
Calf Raise (Leg Press)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Single-Leg Leg Curl
2
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hack Squat
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hip Thrust (Machine)
3
8 reps
-
7
Back Extension (Weighted)
3
8 reps
-
8
Calf Raise (Leg Press)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Single-Leg Leg Curl
2
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hack Squat
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hip Thrust (Machine)
3
8 reps
-
7
Back Extension (Weighted)
3
8 reps
-
8
Calf Raise (Leg Press)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Single-Leg Leg Curl
2
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hack Squat
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hip Thrust (Machine)
3
8 reps
-
7
Back Extension (Weighted)
3
8 reps
-
8
Calf Raise (Leg Press)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Single-Leg Leg Curl
2
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hack Squat
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hip Thrust (Machine)
3
8 reps
-
7
Back Extension (Weighted)
3
8 reps
-
8
Calf Raise (Leg Press)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Single-Leg Leg Curl
2
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hack Squat
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hip Thrust (Machine)
3
8 reps
-
7
Back Extension (Weighted)
3
8 reps
-
8
Calf Raise (Leg Press)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Single-Leg Leg Curl
2
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hack Squat
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hip Thrust (Machine)
3
8 reps
-
7
Back Extension (Weighted)
3
8 reps
-
8
Calf Raise (Leg Press)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Single-Leg Leg Curl
2
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hack Squat
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hip Thrust (Machine)
3
8 reps
-
7
Back Extension (Weighted)
3
8 reps
-
8
Calf Raise (Leg Press)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
6
Dip (Assisted)
3
8-15 reps
-
7
Preacher Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
6
Dip (Assisted)
3
8-15 reps
-
7
Preacher Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
6
Dip (Assisted)
3
8-15 reps
-
7
Preacher Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
6
Dip (Assisted)
3
8-15 reps
-
7
Preacher Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
6
Dip (Assisted)
3
8-15 reps
-
7
Preacher Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
6
Dip (Assisted)
3
8-15 reps
-
7
Preacher Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
6
Dip (Assisted)
3
8-15 reps
-
7
Preacher Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
6
Dip (Assisted)
3
8-15 reps
-
7
Preacher Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Reverse Lunge (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Reverse Lunge (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Reverse Lunge (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Reverse Lunge (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Reverse Lunge (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Reverse Lunge (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Reverse Lunge (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Reverse Lunge (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Bayesian Curl
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Single-Leg Leg Curl
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Leg Press (45 Degrees)
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Back Extension (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Calf Raise (Leg Press)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Dip (Assisted)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
7
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
Day 4
1
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Glute Kickback
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Pendulum Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Standing Calf Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-