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The perfect workout according to AI

by Ben Cadenbach

Program Description

**The Perfect Workout According to AI** is a comprehensive 12-week training program designed to sculpt and strengthen your body through a balanced mix of resistance training and cardio. With 62 sessions spread across the weeks, each workout lasts approximately 40 minutes, making it easy to fit into your schedule. This program is suitable for all fitness levels, from novice to intermediate, and requires access to a full gym. Get ready to build muscle and enhance your physique with expertly crafted workouts that adapt to your progress!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 27, 2025 08:57
  • Last Edited
    Jul 27, 2025 09:10
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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
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Chin-Up (Weighted)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift
4 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
3
Chin-Up (Weighted)
4 Sets
10 Reps
@9
4
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@9
2
Chin-Up (Weighted)
4 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
4
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@9
Day 4
1
Cardio
1 Set
-
Day 5
1
Trap Bar Deadlift
3 Sets
10 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
4
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@9
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 2
1
Cardio
1 Set
60 mins
-