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THE ARCHITECT

by J'son
4 athletes joined

Program Description

This is the catalyst! It is designed for you to fall in love with the gym. All while providing you with what you need to transform your body! NOT overly demanding. A way to make amazing progress without changing your entire life. Something anyone can dedicate themselves to. This was me after 1.5 years of running this simple system. I fell in love with the gym because it was so easy to dedicate myself to only 3 days a week.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 16, 2025 01:48
  • Last Edited
    Sep 18, 2025 08:16

Summary

**THE ARCHITECT** is a dynamic 4-week program designed to sculpt your physique through a focused 3-day split. Each session targets major muscle groups with a blend of compound and isolation exercises, emphasizing chest and upper body strength on the first day. Expect to push your limits with progressive overload techniques, ensuring you build muscle and strength effectively. With a mix of machines and free weights, this program is perfect for anyone looking to enhance their lifting game in a full gym environment. Get ready to lay the foundation for your best body yet!
Muscle Engagement
Front
Back
MuscleSet
Lats
14.8%
Chest
14.1%
Upper Back
12.2%
Front Delts
11.2%
Biceps
10.7%
Triceps
9.3%
Middle Delts
7.6%
Quadriceps
7.2%
Hamstrings
4.5%
Glutes
3.3%
Forearms
1.4%
Adductors
1.4%
Rear Delts
1%
Abs
0.7%
Lower Back
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Dumbbell Bench Pullover
1
1
8 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Dumbbell Bench Pullover
1
1
8 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Dumbbell Bench Pullover
1
1
8 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Dumbbell Bench Pullover
1
1
8 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
4
Lat Prayer
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
4
Lat Prayer
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
4
Lat Prayer
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
4
Lat Prayer
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@10
@10
3
Dip (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Dumbbell Bench Pullover
1 Set
1 Set
8 Reps
10 Reps
@9
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@10
6
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@10
@10
2
Military Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@10
@10
3
Hamstring Curl
1 Set
1 Set
8 Reps
10 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@10
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@10
@10
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@10
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@10
@10
3
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@10
@10
@10
4
Lat Prayer
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@10
@10
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@10
@10
@10
6
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@10
@10