logo
BoostcampPNG

THE ARCHITECT.

by J'son
3 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 11, 2025 11:33
Muscle Engagement
Front
Back
MuscleSet
Lats
15.8%
Chest
15%
Upper Back
13%
Front Delts
11.9%
Triceps
9.9%
Middle Delts
8.1%
Biceps
7.6%
Quadriceps
7%
Hamstrings
4.4%
Glutes
3%
Adductors
1.3%
Rear Delts
1%
Forearms
0.8%
Abs
0.6%
Lower Back
0.5%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 7
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Dip (Bodyweight)
1
1
6-9 reps
9-12 reps
RPE 7
RPE 8
4
Dumbbell Bench Pullover
1
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 8
RPE 8
RPE 9
3
Dip (Bodyweight)
1
1
6-9 reps
9-12 reps
RPE 8
RPE 9
4
Dumbbell Bench Pullover
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 8
RPE 9
RPE 9
3
Dip (Bodyweight)
1
1
6-9 reps
9-12 reps
RPE 9
RPE 9
4
Dumbbell Bench Pullover
1
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
4
Dumbbell Bench Pullover
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8-10 reps
10-12 reps
RPE 7
RPE 8
2
Military Press (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 9
3
Hamstring Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
RPE 8
2
Military Press (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
RPE 8
2
Military Press (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Hamstring Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 8
2
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Lat Prayer
1
1
1
7-9 reps
10-12 reps
12-15 reps
RPE 8
RPE 9
RPE 9
5
Pec Deck (Machine)
1
1
1
7-9 reps
10-12 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 8
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Lat Prayer
1
1
1
7-9 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
7-9 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
6-9 reps
10-12 reps
RPE 9
RPE 9
RPE 10
3
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Lat Prayer
1
1
1
7-9 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
1
7-9 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
6-9 reps
10-12 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
7-9 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
1
7-9 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
10-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
6-9 Reps
10-12 Reps
@7
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
5-8 Reps
6-9 Reps
10-12 Reps
@7
@8
@8
3
Dip (Bodyweight)
1 Set
1 Set
6-9 Reps
9-12 Reps
@7
@8
4
Dumbbell Bench Pullover
2 Sets
10 Reps
@8
5
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@7
@8
@9
6
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@9
Day 2
1
Squat (Barbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
@7
@8
2
Military Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@9
3
Hamstring Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
@7
@8
@8
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
6-9 Reps
10-12 Reps
@8
@8
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@9
@10
4
Lat Prayer
1 Set
1 Set
1 Set
7-9 Reps
10-12 Reps
12-15 Reps
@8
@9
@9
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
7-9 Reps
10-12 Reps
12-15 Reps
@8
@9
@10
6
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@9