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BoostcampPNG

12 week gainz

by Adam B.

Program Description

**12 Week Gainz: A Comprehensive Strength-Building Journey** Embark on a transformative 12-week program designed to maximize your muscle growth and strength. With six days of targeted workouts each week, you'll engage in a variety of compound and isolation exercises, utilizing machines, cables, and free weights to sculpt your physique. This program emphasizes progressive overload, ensuring you consistently challenge your muscles for optimal gains. Whether you're a beginner or an experienced lifter, this structured plan will help you achieve your fitness goals with confidence and determination. Get ready to unlock your potential and see real results!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2025 02:19
  • Last Edited
    Dec 16, 2025 09:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Front Delts
12.5%
Upper Back
10.1%
Lats
10.1%
Chest
9.3%
Biceps
8.9%
Middle Delts
7.8%
Quadriceps
5.4%
Rear Delts
4.7%
Hamstrings
4.7%
Glutes
3.1%
Forearms
2.3%
Adductors
1.9%
Calves
1.6%
Abs
1.2%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Single Arm Pushdown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Face Away Cable Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
3
-
3
Reverse Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pull-Up (Bodyweight)
2
-
3
Chest Fly (Machine)
2
-
4
Straight Arm Pulldown
2
-
5
Seated Row (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Preacher Curl (EZ Bar)
2
-
3
JM Press
2
-
4
Lateral Raise (Cable)
2
-
5
Hammer Curl (Cable)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
Single Arm Pushdown
2 Sets
-
Day 2
1
Chest Supported Row (Machine)
3 Sets
-
2
Lat Pulldown (Neutral Grip)
2 Sets
-
3
Single Arm Row (Cable)
2 Sets
-
4
Rear Delt Fly (Cable)
2 Sets
-
5
Face Away Cable Curl
2 Sets
-
Day 3
1
Seated Hamstring Curl
2 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Reverse Lunge (Dumbbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Seated Calf Raise
2 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Pull-Up (Bodyweight)
2 Sets
-
3
Chest Fly (Machine)
2 Sets
-
4
Straight Arm Pulldown
2 Sets
-
5
Seated Row (Cable)
2 Sets
-
Day 5
1
Shoulder Press (Machine)
3 Sets
-
2
Preacher Curl (EZ Bar)
2 Sets
-
3
JM Press
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Hammer Curl (Cable)
2 Sets
-