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BoostcampPNG

May/June 6-8 Weeks

by Justo Yanez

Program Description

8 week program

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 10, 2025 03:03
  • Last Edited
    Jun 18, 2025 09:50

Summary

Get ready to transform your physique with the May/June 6-8 Weeks program! This 8-week plan is designed for dedicated lifters, featuring 4 intense training days each week that blend strength and conditioning. You’ll tackle a variety of exercises targeting major muscle groups, including chest, back, arms, and lower body, while also incorporating core and cardio work. With a mix of barbell, dumbbell, and machine movements, this program will challenge you to push your limits and achieve real results. Dive in and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Abs
10.3%
Lats
10.1%
Front Delts
9.9%
Triceps
9.4%
Chest
7.8%
Middle Delts
7.6%
Biceps
7.3%
Quadriceps
6.1%
Hamstrings
5.7%
Glutes
4.9%
Calves
2.7%
Lower Back
2%
Stretching
1.8%
Other
0.8%
Forearms
0.6%
Rear Delts
0.5%
Adductors
0.2%
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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
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3B
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Machine)
6
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8.5
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 8.5
3A
Bicep Curl (Barbell)
3
12 reps
RPE 8
3B
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Russian Twist
3
12 reps
RPE 9
5
Seated Row (Machine)
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8.5
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
3B
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Russian Twist
3
30 reps
RPE 9
5
Seated Row (Cable)
7
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8.5
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 8.5
3A
Bicep Curl (Barbell)
3
12 reps
RPE 8
3B
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Russian Twist
3
12 reps
RPE 9
5
Seated Row (Machine)
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
4
Russian Twist (Dumbbell)
3
30 reps
-
5
Seated Row (Machine)
10
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
4
Russian Twist (Dumbbell)
3
30 reps
-
5
Seated Row (Machine)
10
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
4
Russian Twist (Dumbbell)
3
30 reps
-
5
Seated Row (Machine)
10
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
4
Russian Twist (Dumbbell)
3
30 reps
-
5
Seated Row (Machine)
10
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-7 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3A
Hamstring Curl
3
12 reps
RPE 9
3B
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Machine)
4
20 reps
RPE 8
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 8
3A
Renegade Row
3
8 reps
-
3B
Push Up
3
15 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
HIIT Sprint Intervals
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
12 reps
RPE 8.5
2A
Renegade Row
3
8 reps
-
2B
Push Up
3
15 reps
-
3
Plank with Shoulder Taps
3
20 reps
-
4
Battle Ropes
6
0.5 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3A
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
3B
Front Plate Raise
3 Sets
10 Reps
@8.5
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Ab Wheel
3 Sets
12 Reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1 Set
10 mins
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8
2
Upright Row (Dumbbell)
3 Sets
10-12 Reps
@8.5
3A
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3B
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Machine)
6 Sets
0.5-1 mins
-
Day 3
1
Trap Bar Deadlift
4 Sets
5-7 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3A
Hamstring Curl
3 Sets
12 Reps
@9
3B
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@9
4
Run
1 Set
-
Day 4
1
Kettlebell Swing
3 Sets
20 Reps
@8
2
Push Press (Barbell)
3 Sets
5 Reps
@8
3A
Renegade Row
3 Sets
8 Reps
-
3B
Push Up
3 Sets
15 Reps
-
4
Hanging Leg Raise
3 Sets
15 Reps
-
5
HIIT Sprint Intervals
6 Sets
-