Program Description
This Novice friendly Program is inspired by my past Training experience and exercises I like, it is also inspired by mike mentzers heavy duty Training.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Athletics, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 06, 2025 09:37
- Last EditedJun 18, 2025 09:14
Summary
Transform your fitness journey with this comprehensive 8-week personal training plan, designed for those committed to building strength and muscle. With four focused workout days each week, you'll tackle targeted sessions for legs, arms, and shoulders, utilizing a variety of equipment to maximize your results. Each workout includes a mix of compound and isolation exercises, ensuring balanced development and preventing plateaus. Get ready to push your limits and achieve your fitness goals with a structured approach tailored just for you!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.2%
Hamstrings
9.2%
Biceps
9.2%
Triceps
8.9%
Glutes
8.7%
Abs
8.7%
Upper Back
8.5%
Chest
6.3%
Lats
5.7%
Front Delts
4.8%
Middle Delts
4.1%
Rear Delts
3.9%
Lower Back
3.7%
Forearms
3.5%
Calves
3.3%
Adductors
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)3 Sets
5 Reps
@9.5
2
Hack Squat4 Sets
6-8 Reps
@9.5
3
Hamstring Curl3 Sets
8-15 Reps
@9.5
4
Standing Calf Raise3 Sets
8-15 Reps
@9.5
Day 3
1
Hammer Curl2 Sets
6-10 Reps
@7
2
JM Press (Smith Machine)2 Sets
6-10 Reps
@9.5
3
Bicep Curl (Barbell)2 Sets
6-10 Reps
@9.5
4
Overhead Tricep Extension (Cable)2 Sets
6-10 Reps
@9.5
5
Reverse Bicep Curl (EZ Bar)2 Sets
6-10 Reps
@9.5
6
Wrist Curls2 Sets
6-10 Reps
@9.5
Day 4
1
Deadlift (Barbell)3 Sets
5 Reps
@9.5
2
Rear Delt Fly (Dumbbell)3 Sets
8-15 Reps
@9.5
3
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@9.5
4
Modified Dragon Fly2 Sets
6-10 Reps
@9.5
5
Wood Chop2 Sets
8-15 Reps
@9.5
6
Hanging Leg Raise2 Sets
8-15 Reps
@9.5
Day 1
1
Dip (Weighted)3 Sets
5 Reps
@9.5
2A
Pec Fly (Dumbbell)2 Sets
6-10 Reps
@9.5
2B
Incline Bench Press (Barbell)2 Sets
1-3 Reps
@9.5
3
Wide Grip Pull-Up2 Sets
8 Reps
@9.5
4
Seated Row (Cable)2 Sets
6-10 Reps
-
5
Single Arm Row (Dumbbell)2 Sets
6-10 Reps
@9.5