logo
BoostcampPNG

Workout

by julian

Program Description

To build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2026 10:58
  • Last Edited
    Mar 10, 2026 07:36
Muscle Engagement
Front
Back
MuscleSet
Biceps
17.8%
Triceps
13.6%
Upper Back
11.9%
Front Delts
10.2%
Lats
8.5%
Middle Delts
8.5%
Forearms
6.8%
Chest
6.8%
Rear Delts
5.1%
Quadriceps
3.4%
Hamstrings
3.4%
Glutes
1.7%
Calves
1.7%
Abductors
0.8%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Rear Delt Fly (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Rear Delt Fly (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Rear Delt Fly (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Rear Delt Fly (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
RPE 10
2
Leg Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
RPE 10
2
Leg Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
RPE 10
2
Leg Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
RPE 10
2
Leg Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Rear Delt Fly (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Rear Delt Fly (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Rear Delt Fly (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Rear Delt Fly (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
2 Sets
8 Reps
@10
3
Rear Delt Fly (Cable)
2 Sets
8 Reps
@10
4
Bicep Curl (Cable)
2 Sets
8 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
6
Reverse Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
7
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@10
Day 3
1
Leg Press (45 Degrees)
2 Sets
8 Reps
@10
2
Leg Curl
2 Sets
8 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Calf Raise (Machine)
2 Sets
8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
8 Reps
@10
2
Pec Deck (Machine)
2 Sets
8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
5
Single Arm Pushdown
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 4
1
Chest Press (Machine)
2 Sets
8 Reps
@10
2
Pec Deck (Machine)
2 Sets
8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
5
Single Arm Pushdown
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
2 Sets
8 Reps
@10
3
Rear Delt Fly (Cable)
2 Sets
8 Reps
@10
4
Bicep Curl (Cable)
2 Sets
8 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
6
Reverse Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
7
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@10