logo
BoostcampPNG

2025-2026

by Dan M.

Program Description

**2025-2026 Workout Program** Embark on a transformative 12-week journey with the 2025-2026 workout program, designed for dedicated lifters looking to build strength and muscle. With 48 training sessions spread across the weeksu, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups. Each workout focuses on progressive overload, ensuring you continually challenge yourself and achieve your fitness goals. Get ready to elevate your training and unlock your full potential!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 22, 2025 01:07
  • Last Edited
    Nov 22, 2025 01:39
Muscle Engagement
Front
Back
MuscleSet
Chest
13.4%
Triceps
11%
Hamstrings
9.5%
Quadriceps
9.1%
Front Delts
8.2%
Glutes
6.8%
Upper Back
6.6%
Abs
6.6%
Biceps
6.1%
Lats
5.1%
Middle Delts
4.8%
Calves
4.2%
Rear Delts
2.7%
Adductors
2.5%
Lower Back
2.3%
Forearms
1%
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
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 (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8 reps
RPE 8.5
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
12 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Seated Cable Crunch
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Lateral Raise (Cable)
4 Sets
8 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Seated Cable Crunch
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
3
Barbell Row
4 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@7
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
@7
2
Lat Pulldown
4 Sets
8 Reps
@7
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Hamstring Curl
4 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@7
6
Seated Cable Crunch
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
4
Lateral Raise (Cable)
4 Sets
10 Reps
@7.5
5
Chest Fly (Machine)
3 Sets
12 Reps
@7.5
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7.5