5.0
(1 rating)
Program Description
jym
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedApr 18, 2025 09:06
- Last EditedApr 18, 2025 09:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
5-8 Reps
5-8 Reps
80%
70%
2
Single Arm Shoulder Press3 Sets
10-12 Reps
70%
3A
Chest Fly (Cable)3 Sets
10-12 Reps
70%
3B
Tricep Extension (Cable)4 Sets
7-10 Reps
70%
4
Lateral Raise (Dumbbell)4 Sets
10-12 Reps
80%
5
Dip (Bodyweight)1 Set
AMRAP
90%
Day 2
1A
Lat Pulldown3 Sets
8-10 Reps
70%
1B
Lat Pulldown2 Sets
8 Reps
30%
2
Incline Curl (Dumbbell)4 Sets
10-12 Reps
70%
3
Pull-Up (Bodyweight)1 Set
AMRAP
80%
4
Bent Over Row (Barbell)2 Sets
2 Sets
1 Set
8 Reps
7 Reps
10 Reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)1 Set
1 mins
90%
5B
Bicep Curl (EZ Bar)2 Sets
8-10 Reps
70%
Day 3
1A
Lunge (Dumbbell)3 Sets
8 Reps
30%
1B
Lunge (Dumbbell)3 Sets
12-15 Reps
70%
2A
Romanian Deadlift (Barbell)2 Sets
88 Reps
30%
2B
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
70%
3
Hip Thrust (Machine)3 Sets
10-12 Reps
70%
4
Calf Raise (Leg Press)6 Sets
10-12 Reps
70%
5A
Hamstring Curl2 Sets
8-10 Reps
70%
5B
Hamstring Curl2 Sets
1 mins
90%
Day 4
1
Bench Press (Close Grip)3 Sets
8-10 Reps
70%
2
Shoulder Press (Machine)3 Sets
10-12 Reps
70%
3A
Pec Deck (Machine)2 Sets
1 mins
80%
3B
Pec Deck (Machine)1 Set
8-10 Reps
70%
4
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
70%
5A
Push Up3 Sets
AMRAP
90%
5B
Lateral Raise (Dumbbell)4 Sets
10-12 Reps
80%
Day 5
1
Pull-Up (Bodyweight)3 Sets
AMRAP
30%
2A
Rack Pull (Barbell)2 Sets
8-10 Reps
90%
2B
Rack Pull (Barbell)2 Sets
8 Reps
30%
3
Hammer Curl (Dumbbell)3 Sets
10-12 Reps
70%
4
Lat Pulldown3 Sets
10-12 Reps
70%
5
Bicep Curl (Cable)3 Sets
10-12 Reps
70%
6
Seated Row (Cable)2 Sets
20+ Reps
80%
7
Bicep Curl (Dumbbell)1 Set
1-2 mins
90%
Day 6
1A
Squat (Barbell)3 Sets
8 Reps
30%
1B
Squat (Barbell)3 Sets
8-10 Reps
70%
1C
Squat (Barbell)1 Set
4-6 Reps
90%
2A
Calf Raise (Bodyweight)2 Sets
AMRAP
80%
2B
Leg Press2 Sets
1 mins
80%
3
Hip Adductor (Machine)4 Sets
10-12 Reps
80%
4
Calf Raise (Machine)2 Sets
10-12 Reps
80%
5A
Leg Extension2 Sets
AMRAP
90%
5B
Leg Extension2 Sets
10-12 Reps
80%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Boostcamp UserMan
17 days ago
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I love it