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Programme 2026

by Nathan E.
2 athletes joined

Program Description

Dive into the **Programme 2026**, a focused 2-week training regimen designed to sculpt and strengthen your physique. With four sessions each week, you'll tackle a variety of compound and isolation exercises, including barbell squats, dumbbell bench presses, and lat pulldowns, all aimed at maximizing muscle engagement. Each 90-minute workout is structured to challenge your limits while promoting muscle growth and definition. Ideal for intermediate lifters, this program requires access to a full gym and is your next step towards achieving a more sculpted body. Get ready to elevate your training!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 12, 2026 09:54
  • Last Edited
    Jan 12, 2026 10:23
Muscle Engagement
Front
Back
MuscleSet
Abs
11.6%
Hamstrings
10.6%
Quadriceps
9.8%
Glutes
9.8%
Triceps
9.8%
Front Delts
9.8%
Chest
8.3%
Biceps
5.4%
Lats
4.7%
Upper Back
4.7%
Calves
3.6%
Middle Delts
3.1%
Lower Back
3.1%
Adductors
2.6%
Forearms
1.6%
Rear Delts
0.8%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Assisted)
3
10+ reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Leg Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Decline Crunch
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Decline Crunch
4
20 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Pull-Up (Assisted)
3 Sets
10+ Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Leg Raise (Captain's Chair)
4 Sets
20 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5-8 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Decline Crunch
4 Sets
20 Reps
-