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Hollywood physique

by Louis Lestner

Program Description

For those who want the movie star physique without the time cost.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 26, 2024 09:56
  • Last Edited
    Jun 18, 2025 07:50

Summary

Transform your physique with the Hollywood Physique program, a focused 8-week journey designed to sculpt and define your upper body. Committing just three days a week, you'll engage in targeted exercises like the Smith Machine Bench Press and Incline Bench Press, maximizing your strength and muscle growth. Each workout blends compound and isolation movements to ensure balanced development, while the use of cables and barbells adds variety and intensity. Get ready to unleash your inner star and achieve the body you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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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 (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
5 Sets
6-10 Reps
@10
2
Incline Bench Press (Smith Machine)
5 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
1 Set
12-20 Reps
@10
4
Bicep Curl (EZ Bar)
5 Sets
6-10 Reps
@10
5
Bayesian Curl
1 Set
12-20 Reps
@10
6
Tricep Rope Push Down (Cable)
1 Set
12-20 Reps
@10
7
Skull Crusher (Barbell)
5 Sets
8-15 Reps
@10
8
Overhead Tricep Extension (Cable)
5 Sets
8-15 Reps
@10
Day 3
1
Bench Press (Smith Machine)
5 Sets
6-10 Reps
@10
2
Incline Bench Press (Smith Machine)
5 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
1 Set
12-20 Reps
@10
4
Bicep Curl (EZ Bar)
5 Sets
6-10 Reps
@10
5
Bayesian Curl
1 Set
12-20 Reps
@10
6
Tricep Rope Push Down (Cable)
1 Set
12-20 Reps
@10
7
Skull Crusher (Barbell)
5 Sets
8-15 Reps
@10
8
Overhead Tricep Extension (Cable)
5 Sets
8-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
5-8 Reps
@10
2
Barbell Row
1 Set
6-10 Reps
@10
3
T-Bar Row
1 Set
5-8 Reps
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Single Arm Iso Row
1 Set
12-20 Reps
@10
6
Lat Pulldown (Single Arm)
1 Set
12-20 Reps
@10
7
Seated Hamstring Curl
1 Set
12-20 Reps
@10
8A
Squat (Barbell)
1 Set
12-20 Reps
@10
8B
Pullover (Dumbbell)
1 Set
12-20 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
1 Set
8-15 Reps
@10
10
Calf Raise (Leg Press)
1 Set
15-20 Reps
@10
11
Decline Sit Up (Weighted)
1 Set
8-15 Reps
@10