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BoostcampPNG

Built in 40

by Casey
1 athletes joined

Program Description

The purpose of this program is to build strength and improve muscle balance through a structured 5-day training split. Each session is designed to last approximately 60 minutes, beginning with a 10-minute walk to warm up and ending with a 10-minute walk to support recovery. The strength portion focuses on efficient, well-structured lifts that promote consistent progress, proper recovery, and sustainable training habits without unnecessary complexity.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2026 12:03
  • Last Edited
    Jan 24, 2026 05:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Glutes
10.2%
Hamstrings
9.4%
Front Delts
9.4%
Quadriceps
7.8%
Upper Back
7%
Abs
6.3%
Chest
6.3%
Biceps
5.5%
Other
5.2%
Lats
4.7%
Middle Delts
4.7%
Lower Back
3.9%
Rear Delts
3.1%
Forearms
2.3%
Calves
1.6%
Adductors
0.8%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Walk
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Walk
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Walk
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Walk
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Walk
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Walk
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Walk
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Squat (Barbell)
3
4 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Walk
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
6 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Skull Crusher (Barbell)
3
6 reps
-
8
Walk
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
6 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Skull Crusher (Barbell)
3
6 reps
-
8
Walk
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
6 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Skull Crusher (Barbell)
3
6 reps
-
8
Walk
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
6 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Skull Crusher (Barbell)
3
6 reps
-
8
Walk
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
6 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Skull Crusher (Barbell)
3
6 reps
-
8
Walk
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
6 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Skull Crusher (Barbell)
3
6 reps
-
8
Walk
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
6 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Skull Crusher (Barbell)
3
6 reps
-
8
Walk
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
6 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Skull Crusher (Barbell)
3
6 reps
-
8
Walk
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Face Pull
3
8 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Walk
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Face Pull
3
8 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Walk
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Face Pull
3
8 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Walk
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Face Pull
3
8 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Walk
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Face Pull
3
8 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Walk
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Face Pull
3
8 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Walk
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Face Pull
3
8 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Walk
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Face Pull
3
8 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Walk
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Walk
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Walk
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Walk
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Walk
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Walk
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Walk
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Walk
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Walk
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Knee Raise
3
6 reps
-
8
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Knee Raise
3
6 reps
-
8
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Knee Raise
3
6 reps
-
8
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Knee Raise
3
6 reps
-
8
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Knee Raise
3
6 reps
-
8
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Knee Raise
3
6 reps
-
8
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Knee Raise
3
6 reps
-
8
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Knee Raise
3
6 reps
-
8
Walk
1
-
Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
1 Reps
-
2
Squat (Barbell)
3 Sets
4 Reps
-
3
Front Squat (Barbell)
3 Sets
6 Reps
-
4
Leg Press (45 Degrees)
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
7
Walk
1 Set
1 Reps
-
Day 2
1
Walk
1 Set
10 Reps
-
2
Bench Press (Barbell)
3 Sets
6 Reps
-
3
Bench Press (Close Grip)
3 Sets
6 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Skull Crusher (Barbell)
3 Sets
6 Reps
-
8
Walk
1 Set
10 Reps
-
Day 3
1
Walk
1 Set
1 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Bent Over Row (Barbell)
3 Sets
8 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6
Face Pull
3 Sets
8 Reps
-
7
Hammer Curl (Cable)
3 Sets
10 Reps
-
8
Walk
1 Set
1 Reps
-
Day 4
1
Walk
1 Set
1 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
3
Hip Thrust (Machine)
3 Sets
8 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5
Glute Kickback
3 Sets
12 Reps
-
6
Back Extension (Weighted)
3 Sets
10 Reps
-
7
Walk
1 Set
10 Reps
-
Day 5
1
Walk
1 Set
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-
7
Hanging Knee Raise
3 Sets
6 Reps
-
8
Walk
1 Set
-