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BoostcampPNG

BUILD & BURN

by Brian Roy

Program Description

Intermediate-Advanced program designed for maximum muscular hypertrophy encouraging progressive overload. Divided up into an ULPP split.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2026 05:57
  • Last Edited
    Feb 20, 2026 12:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Front Delts
11.6%
Upper Back
10.7%
Biceps
9.8%
Middle Delts
8%
Lats
7.1%
Chest
7.1%
Quadriceps
7.1%
Hamstrings
7.1%
Rear Delts
6.3%
Glutes
5.4%
Forearms
2.7%
Calves
1.8%
Adductors
0.9%
Abs
0.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Cable Crossover
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3A
Face Pull
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3B
Overhead Tricep Extension (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Bench Press (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6A
Preacher Curl (EZ Bar)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6B
Hammer Curl (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Cable Crossover
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3A
Face Pull
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3B
Overhead Tricep Extension (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Bench Press (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6A
Preacher Curl (EZ Bar)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6B
Hammer Curl (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Cable Crossover
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3A
Face Pull
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3B
Overhead Tricep Extension (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Bench Press (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6A
Preacher Curl (EZ Bar)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6B
Hammer Curl (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Cable Crossover
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3A
Face Pull
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3B
Overhead Tricep Extension (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Bench Press (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6A
Preacher Curl (EZ Bar)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6B
Hammer Curl (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Standing Calf Raise
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Bulgarian Split Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Leg Press (45 Degrees)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5
Leg Curl
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6
Leg Extension
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Standing Calf Raise
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Bulgarian Split Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Leg Press (45 Degrees)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5
Leg Curl
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6
Leg Extension
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Standing Calf Raise
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Bulgarian Split Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Leg Press (45 Degrees)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5
Leg Curl
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6
Leg Extension
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Standing Calf Raise
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Bulgarian Split Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Leg Press (45 Degrees)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5
Leg Curl
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
6
Leg Extension
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Single Arm Row (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Rear Delt Fly (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Barbell Row
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5A
Bicep Curl (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5B
Concentration Curl
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Single Arm Row (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Rear Delt Fly (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Barbell Row
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5A
Bicep Curl (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5B
Concentration Curl
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Single Arm Row (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Rear Delt Fly (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Barbell Row
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5A
Bicep Curl (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5B
Concentration Curl
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Single Arm Row (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Rear Delt Fly (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
Barbell Row
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5A
Bicep Curl (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5B
Concentration Curl
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Incline Chest Press (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
One Arm Lateral Raise (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5A
Tricep Pushdown (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5B
Tricep Dip (Bodyweight)
5
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Incline Chest Press (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
One Arm Lateral Raise (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5A
Tricep Pushdown (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5B
Tricep Dip (Bodyweight)
5
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Incline Chest Press (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
One Arm Lateral Raise (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5A
Tricep Pushdown (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5B
Tricep Dip (Bodyweight)
5
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
2
Incline Chest Press (Machine)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
4
One Arm Lateral Raise (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5A
Tricep Pushdown (Cable)
1
2
1
1
12 reps
10 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 10
RPE 8
5B
Tricep Dip (Bodyweight)
5
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Seated Row (Cable)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
2
Cable Crossover
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
3A
Face Pull
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
3B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
4
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
6A
Preacher Curl (EZ Bar)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
6B
Hammer Curl (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
Day 2
1
Squat (Smith Machine)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
2
Standing Calf Raise
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
3
Bulgarian Split Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
4
Leg Press (45 Degrees)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
5
Leg Curl
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
6
Leg Extension
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
Day 3
1
Lat Pulldown (Close Grip)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
2
Single Arm Row (Cable)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
3
Rear Delt Fly (Machine)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
4
Barbell Row
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
5A
Bicep Curl (Machine)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
5B
Concentration Curl
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
2
Incline Chest Press (Machine)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
4
One Arm Lateral Raise (Cable)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
5A
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@6
@9
@10
@8
5B
Tricep Dip (Bodyweight)
5 Sets
15 Reps
@10