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Program Description

I built this program to use with my modified 75 day hard challenge. My intention is to build muscle, gain cardiovascular endurance, and lose some weight.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2025 05:10
  • Last Edited
    Jun 18, 2025 11:39

Summary

Get ready to transform your physique with this comprehensive 11-week program designed for dedicated lifters! With daily workouts, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and supersets that maximize muscle engagement. Each session is crafted to challenge your strength and endurance, ensuring you make consistent progress. Elevate your training and unlock your potential in just over two months—commit to the grind and watch your body change!
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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
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@7
2A
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
2B
Standing Calf Raise
4 Sets
10 Reps
@7
3A
Leg Extension
4 Sets
10-12 Reps
@7
3B
Lying Leg Curl
4 Sets
10-12 Reps
@7
4
Hip Thrust (Dumbbell)
4 Sets
4 Reps
@7
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2A
Overhead Press (Barbell)
4 Sets
10 Reps
@7
2B
Arnold Press
4 Sets
10 Reps
-
3A
Front Raise
3 Sets
10 Reps
@7
3B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
4
Landmine Press
4 Sets
10 Reps
@7
Day 5
1
Hang Clean
4 Sets
10 Reps
@7
2A
Seated Row (Cable)
4 Sets
10 Reps
@7
2B
Hammer Curl
4 Sets
10 Reps
@7
3A
Wide Grip Lat Pulldown
4 Sets
10 Reps
@7
3B
Pullover (EZ Bar)
4 Sets
10 Reps
@7
4
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
Day 6
1
Stretching
1 Set
45 mins
-
Day 7
1
Walk
1 Set
45 mins
-
Day 4
1
Walk
1 Set
45 mins
-
Day 2
1
Walk
1 Set
45 mins
-