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Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 26, 2025 08:43
  • Last Edited
    Nov 26, 2025 09:14
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.4%
Hamstrings
15.4%
Abs
15.2%
Glutes
13.5%
Triceps
6.5%
Lower Back
6.5%
Upper Back
5.9%
Lats
5.9%
Chest
5.4%
Biceps
2.6%
Front Delts
2.2%
Adductors
2.2%
Middle Delts
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
5
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
RPE 8
3A
Leg Extension
3
RPE 8
3B
Leg Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
RPE 7
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
RPE 8
3
Lat Pulldown
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
RPE 8
2
Abs Crunch (Bodyweight)
4
RPE 8
3
Plank
2
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
@7
@8
@9
2
Overhead Tricep Extension (Cable)
3 Sets
@8
3
Lat Pulldown
3 Sets
@8
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
5 Sets
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
@8
Day 4
1
Lying Leg Raise
4 Sets
@8
2
Abs Crunch (Bodyweight)
4 Sets
@8
3
Plank
2 Sets
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
@7
@8
@9
@10
2
Bent Over Row (Barbell)
3 Sets
@8
3A
Leg Extension
3 Sets
@8
3B
Leg Curl
3 Sets
@8