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Brads program

by Brad K.

Program Description

**Brad's Program** is a comprehensive 10-week bodybuilding journey designed for novice lifters looking to build strength and muscle. With 40 workouts spread across the weeks, each session lasts approximately 60 minutes and utilizes a full gym's worth of equipment. This program focuses on key compound and isolation movements, including bench presses, leg extensions, and military presses, ensuring a balanced approach to building your physique. Get ready to push your limits and transform your body with structured routines that challenge and motivate you every step of the way!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 12, 2025 12:06
  • Last Edited
    Sep 12, 2025 02:29

Summary

Transform your physique with Brad's 10-week program, designed for those ready to commit to serious gains. This structured plan features four training days each week, focusing on compound and isolation exercises that target all major muscle groups. With a mix of barbell, dumbbell, and machine work, you'll build strength and muscle while improving your overall fitness. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Chest
17.4%
Triceps
12.9%
Biceps
10.6%
Front Delts
9.8%
Lats
9.8%
Upper Back
9.1%
Quadriceps
7.6%
Hamstrings
6.1%
Middle Delts
5.3%
Calves
3.8%
Rear Delts
3.8%
Glutes
1.5%
Forearms
1.5%
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Machine)
1
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Machine)
1
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Machine)
1
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Machine)
1
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Machine)
1
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Machine)
1
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Machine)
1
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Machine)
1
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Machine)
1
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Machine)
1
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Leg Press
1
8 reps
RPE 8
3
Leg Curl
1
10 reps
RPE 8
4
Calf Raise (Leg Press)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Leg Press
1
8 reps
RPE 8
3
Leg Curl
1
10 reps
RPE 8
4
Calf Raise (Leg Press)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Leg Press
1
8 reps
RPE 8
3
Leg Curl
1
10 reps
RPE 8
4
Calf Raise (Leg Press)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Leg Press
1
8 reps
RPE 8
3
Leg Curl
1
10 reps
RPE 8
4
Calf Raise (Leg Press)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Leg Press
1
8 reps
RPE 8
3
Leg Curl
1
10 reps
RPE 8
4
Calf Raise (Leg Press)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Leg Press
1
8 reps
RPE 8
3
Leg Curl
1
10 reps
RPE 8
4
Calf Raise (Leg Press)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Leg Press
1
8 reps
RPE 8
3
Leg Curl
1
10 reps
RPE 8
4
Calf Raise (Leg Press)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Leg Press
1
8 reps
RPE 8
3
Leg Curl
1
10 reps
RPE 8
4
Calf Raise (Leg Press)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Leg Press
1
8 reps
RPE 8
3
Leg Curl
1
10 reps
RPE 8
4
Calf Raise (Leg Press)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Leg Press
1
8 reps
RPE 8
3
Leg Curl
1
10 reps
RPE 8
4
Calf Raise (Leg Press)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
3
Rear Delt Fly (Cable)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
3
Rear Delt Fly (Cable)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
3
Rear Delt Fly (Cable)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
3
Rear Delt Fly (Cable)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
3
Rear Delt Fly (Cable)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
3
Rear Delt Fly (Cable)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
3
Rear Delt Fly (Cable)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
3
Rear Delt Fly (Cable)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
3
Rear Delt Fly (Cable)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8
3
Rear Delt Fly (Cable)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
10 reps
RPE 8
3
Standing Pullover (Cable)
1
10 reps
RPE 8
4
Cable Low Row
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
10 reps
RPE 8
3
Standing Pullover (Cable)
1
10 reps
RPE 8
4
Cable Low Row
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
10 reps
RPE 8
3
Standing Pullover (Cable)
1
10 reps
RPE 8
4
Cable Low Row
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
10 reps
RPE 8
3
Standing Pullover (Cable)
1
10 reps
RPE 8
4
Cable Low Row
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
10 reps
RPE 8
3
Standing Pullover (Cable)
1
10 reps
RPE 8
4
Cable Low Row
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
10 reps
RPE 8
3
Standing Pullover (Cable)
1
10 reps
RPE 8
4
Cable Low Row
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
10 reps
RPE 8
3
Standing Pullover (Cable)
1
10 reps
RPE 8
4
Cable Low Row
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
10 reps
RPE 8
3
Standing Pullover (Cable)
1
10 reps
RPE 8
4
Cable Low Row
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
10 reps
RPE 8
3
Standing Pullover (Cable)
1
10 reps
RPE 8
4
Cable Low Row
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
10 reps
RPE 8
3
Standing Pullover (Cable)
1
10 reps
RPE 8
4
Cable Low Row
1
10 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Leg Extension
3 Sets
10 Reps
@8.5
2
Leg Press
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
10 Reps
@8
Day 4
1
Seated Military Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Standing Pullover (Cable)
3 Sets
10 Reps
@8
4
Cable Low Row
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8