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Leke’s real bodybuilding program

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Program Description

**Leke’s Real Bodybuilding Program** is an 18-week journey designed for serious lifters looking to build muscle and strength through a structured, high-intensity regimen. With 46 training sessions packed into this program, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups. Each workout lasts approximately 30 minutes, making it efficient for those with busy schedules. Get ready to push your limits and transform your physique with a blend of barbell, dumbbell, and machine exercises tailored to maximize your gains!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 13, 2025 02:07
  • Last Edited
    Sep 19, 2025 12:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Chest
11.5%
Front Delts
10.9%
Hamstrings
9.7%
Glutes
9%
Lower Back
9%
Middle Delts
8.7%
Quadriceps
8.6%
Upper Back
4.2%
Biceps
4.2%
Calves
3.1%
Olympic
3.1%
Lats
2.3%
Abs
1.6%
Forearms
0.6%
Abductors
0.6%
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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
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
65%
75%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
65%
75%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
65%
75%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
65%
75%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
65%
75%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
65%
75%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
75%
85%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
75%
85%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
75%
85%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
75%
85%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
75%
85%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
75%
85%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
2 reps
2 reps
80%
90%
95%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
2 reps
2 reps
80%
90%
95%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
2 reps
2 reps
80%
90%
95%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
2 reps
2 reps
80%
90%
95%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
2 reps
2 reps
80%
90%
95%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
2 reps
2 reps
80%
90%
95%
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Lying Tricep Extension (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Good Morning
3
10 reps
RPE 10
3
Leg Press
4
8 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
90%
11%
2
Clean Pull
2
2
5 reps
5 reps
85%
95%
3
Push Press (Barbell)
2
2
5 reps
5 reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
8 reps
8 reps
50%
65%
5
Lat Pulldown
3
AMRAP
RPE 10
Day 3
No exercises added to this day
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
65%
75%
2
Chest Press (Machine)
3 Sets
AMRAP
@10
3
Pec Deck (Machine)
3 Sets
AMRAP
@10
4
Seated Overhead Press (Dumbbell)
3 Sets
AMRAP
@10
5
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
6
Lying Tricep Extension (Barbell)
3 Sets
AMRAP
@10
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
AMRAP
@10
2
Good Morning
3 Sets
10 Reps
@10
3
Leg Press
4 Sets
8 Reps
@9
4
Seated Hamstring Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
AMRAP
@10
6
Back Extension (Weighted)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
90%
11%
2
Clean Pull
2 Sets
2 Sets
5 Reps
5 Reps
85%
95%
3
Push Press (Barbell)
2 Sets
2 Sets
5 Reps
5 Reps
65%
75%
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
50%
65%
5
Lat Pulldown
3 Sets
AMRAP
@10