Program Description
Welcome to your 8-week muscle-building journey, designed specifically for you! With a focus on high-volume training, this program will target your chest, arms, and core, helping you develop strength and definition like never before. As an intermediate lifter, you'll challenge yourself with a variety of exercises using dumbbells and kettlebells, ensuring that every workout pushes you closer to your goals. Get ready to transform your physique and build the muscle you’ve always wanted, all while enjoying the process in a supportive full-gym environment!
Program Overview
- LevelIntermediate
- GoalBuild Muscle, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout10 minutes
- CreatedMar 11, 2026 12:20
- Last EditedMar 11, 2026 12:23
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.6%
Triceps
11%
Glutes
9.5%
Quadriceps
8.8%
Abs
8.8%
Hamstrings
8.4%
Middle Delts
7.3%
Upper Back
6.2%
Chest
5.9%
Forearms
4.8%
Biceps
4.4%
Lats
2.9%
Lower Back
2.6%
Rear Delts
2.2%
Other
2.2%
Adductors
1.5%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dips (Weighted)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dips (Weighted)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dips (Weighted)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dips (Weighted)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dips (Weighted)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dips (Weighted)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dips (Weighted)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dips (Weighted)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Pull-Up (Assisted or Weighted)
3
6 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Face Pull (Cable)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Pull-Up (Assisted or Weighted)
3
6 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Face Pull (Cable)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Pull-Up (Assisted or Weighted)
3
6 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Face Pull (Cable)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Pull-Up (Assisted or Weighted)
3
6 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Face Pull (Cable)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Pull-Up (Assisted or Weighted)
3
6 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Face Pull (Cable)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Pull-Up (Assisted or Weighted)
3
6 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Face Pull (Cable)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Pull-Up (Assisted or Weighted)
3
6 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Face Pull (Cable)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Pull-Up (Assisted or Weighted)
3
6 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Face Pull (Cable)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lunges (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lunges (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lunges (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lunges (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lunges (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lunges (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lunges (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lunges (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 secs
-
4
Battle Ropes
3
30 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 secs
-
4
Battle Ropes
3
30 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 secs
-
4
Battle Ropes
3
30 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 secs
-
4
Battle Ropes
3
30 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 secs
-
4
Battle Ropes
3
30 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 secs
-
4
Battle Ropes
3
30 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 secs
-
4
Battle Ropes
3
30 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 secs
-
4
Battle Ropes
3
30 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
3
Dips (Weighted)3 Sets
8 Reps
-
4
Skull Crusher (Dumbbell)3 Sets
12 Reps
-
Day 2
1
Bent Over Row (Barbell)4 Sets
8 Reps
-
2
Pull-Up (Assisted or Weighted)3 Sets
6 Reps
-
3
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
4
Face Pull (Cable)3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)4 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)4 Sets
10 Reps
-
3
Lunges (Dumbbell)3 Sets
10 Reps
-
4
Glute Bridge (Barbell)3 Sets
12 Reps
-
Day 4
1
Overhead Press (Dumbbell)4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
3
Plank3 Sets
30 secs
-
4
Russian Twist (Dumbbell)3 Sets
15 Reps
-
Day 5
1
Kettlebell Swing4 Sets
15 Reps
-
2
Burpee3 Sets
10 Reps
-
3
Farmer's Walk (Weighted)3 Sets
30 secs
-
4
Battle Ropes3 Sets
30 secs
-