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by MS

Program Description

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Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 29, 2025 07:39
  • Last Edited
    Oct 30, 2025 01:58
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Front Delts
10.6%
Triceps
10.5%
Upper Back
10.2%
Middle Delts
10.1%
Lats
9.4%
Hamstrings
8.1%
Chest
7.7%
Biceps
7.5%
Glutes
5.7%
Olympic
2.6%
Rear Delts
2.2%
Abs
1.1%
Adductors
1%
Forearms
0.8%
Lower Back
0.7%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
10 reps
8 reps
6 reps
20%
30%
40%
2
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps
40%
50%
55%
60%
65%
70%
75%
80%
3
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
4
10 reps
8 reps
10 reps
10%
8%
4%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
10 reps
8 reps
6 reps
20%
30%
40%
2
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps
40%
50%
55%
60%
65%
70%
75%
80%
3
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
4
10 reps
8 reps
10 reps
10%
8%
4%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
10 reps
8 reps
6 reps
20%
30%
40%
2
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps
40%
50%
55%
60%
65%
70%
75%
80%
3
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
4
10 reps
8 reps
10 reps
10%
8%
4%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
10 reps
8 reps
6 reps
20%
30%
40%
2
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps
40%
50%
55%
60%
65%
70%
75%
80%
3
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
4
10 reps
8 reps
10 reps
10%
8%
4%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
10 reps
8 reps
6 reps
20%
30%
40%
2
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps
40%
50%
55%
60%
65%
70%
75%
80%
3
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
4
10 reps
8 reps
10 reps
10%
8%
4%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
30%
2
Chest Press (Machine)
3
10 reps
30%
3
Incline Chest Press (Machine)
1
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps
50%
60%
70%
75%
80%
85%
4
Incline Chest Fly (Dumbbell)
5
10 reps
RPE 10
5
Chest Fly (Machine)
4
10 reps
25%
6
Tricep Kickback
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
4
10 reps
30%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
30%
2
Chest Press (Machine)
3
10 reps
30%
3
Incline Chest Press (Machine)
1
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps
50%
60%
70%
75%
80%
85%
4
Incline Chest Fly (Dumbbell)
5
10 reps
RPE 10
5
Chest Fly (Machine)
4
10 reps
25%
6
Tricep Kickback
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
4
10 reps
30%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
30%
2
Chest Press (Machine)
3
10 reps
30%
3
Incline Chest Press (Machine)
1
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps
50%
60%
70%
75%
80%
85%
4
Incline Chest Fly (Dumbbell)
5
10 reps
RPE 10
5
Chest Fly (Machine)
4
10 reps
25%
6
Tricep Kickback
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
4
10 reps
30%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
30%
2
Chest Press (Machine)
3
10 reps
30%
3
Incline Chest Press (Machine)
1
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps
50%
60%
70%
75%
80%
85%
4
Incline Chest Fly (Dumbbell)
5
10 reps
RPE 10
5
Chest Fly (Machine)
4
10 reps
25%
6
Tricep Kickback
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
4
10 reps
30%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
30%
2
Chest Press (Machine)
3
10 reps
30%
3
Incline Chest Press (Machine)
1
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps
50%
60%
70%
75%
80%
85%
4
Incline Chest Fly (Dumbbell)
5
10 reps
RPE 10
5
Chest Fly (Machine)
4
10 reps
25%
6
Tricep Kickback
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
4
10 reps
30%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
40%
2
Barbell Row
3
10 reps
50%
3
Snatch Deadlift
1
1
1
1
1
1
10 reps
8 reps
8 reps
6 reps
6 reps
6 reps
30%
40%
55%
60%
65%
70%
4
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
45%
40%
35%
30%
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 10
6
Lat Pulldown (Close Grip)
5
10 reps
25%
7
Lat Pulldown (Single Arm)
4
10 reps
20%
8
Wide Grip Lat Pulldown
5
10 reps
20%
9
Meadows Curl
5
10 reps
RPE 10
10
Hammer Curl
4
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
40%
2
Barbell Row
3
10 reps
50%
3
Snatch Deadlift
1
1
1
1
1
1
10 reps
8 reps
8 reps
6 reps
6 reps
6 reps
30%
40%
55%
60%
65%
70%
4
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
45%
40%
35%
30%
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 10
6
Lat Pulldown (Close Grip)
5
10 reps
25%
7
Lat Pulldown (Single Arm)
4
10 reps
20%
8
Wide Grip Lat Pulldown
5
10 reps
20%
9
Meadows Curl
5
10 reps
RPE 10
10
Hammer Curl
4
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
40%
2
Barbell Row
3
10 reps
50%
3
Snatch Deadlift
1
1
1
1
1
1
10 reps
8 reps
8 reps
6 reps
6 reps
6 reps
30%
40%
55%
60%
65%
70%
4
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
45%
40%
35%
30%
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 10
6
Lat Pulldown (Close Grip)
5
10 reps
25%
7
Lat Pulldown (Single Arm)
4
10 reps
20%
8
Wide Grip Lat Pulldown
5
10 reps
20%
9
Meadows Curl
5
10 reps
RPE 10
10
Hammer Curl
4
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
40%
2
Barbell Row
3
10 reps
50%
3
Snatch Deadlift
1
1
1
1
1
1
10 reps
8 reps
8 reps
6 reps
6 reps
6 reps
30%
40%
55%
60%
65%
70%
4
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
45%
40%
35%
30%
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 10
6
Lat Pulldown (Close Grip)
5
10 reps
25%
7
Lat Pulldown (Single Arm)
4
10 reps
20%
8
Wide Grip Lat Pulldown
5
10 reps
20%
9
Meadows Curl
5
10 reps
RPE 10
10
Hammer Curl
4
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
40%
2
Barbell Row
3
10 reps
50%
3
Snatch Deadlift
1
1
1
1
1
1
10 reps
8 reps
8 reps
6 reps
6 reps
6 reps
30%
40%
55%
60%
65%
70%
4
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
45%
40%
35%
30%
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 10
6
Lat Pulldown (Close Grip)
5
10 reps
25%
7
Lat Pulldown (Single Arm)
4
10 reps
20%
8
Wide Grip Lat Pulldown
5
10 reps
20%
9
Meadows Curl
5
10 reps
RPE 10
10
Hammer Curl
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
25%
2
Lying Leg Curl
3
10 reps
25%
3
Squat (Barbell)
1
1
1
2
1
8 reps
6 reps
6 reps
5 reps
4 reps
60%
70%
80%
80%
80%
4
Hack Squat
1
2
1
8 reps
10 reps
12 reps
30%
20%
10%
5
Leg Press (45 Degrees)
4
10 reps
50%
6
Leg Extension
1
1
1
2
10 reps
10 reps
10 reps
10 reps
25%
20%
15%
10%
7
Lying Leg Curl
1
1
1
2
10 reps
10 reps
10 reps
10 reps
25%
20%
15%
10%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
25%
2
Lying Leg Curl
3
10 reps
25%
3
Squat (Barbell)
1
1
1
2
1
8 reps
6 reps
6 reps
5 reps
4 reps
60%
70%
80%
80%
80%
4
Hack Squat
1
2
1
8 reps
10 reps
12 reps
30%
20%
10%
5
Leg Press (45 Degrees)
4
10 reps
50%
6
Leg Extension
1
1
1
2
10 reps
10 reps
10 reps
10 reps
25%
20%
15%
10%
7
Lying Leg Curl
1
1
1
2
10 reps
10 reps
10 reps
10 reps
25%
20%
15%
10%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
25%
2
Lying Leg Curl
3
10 reps
25%
3
Squat (Barbell)
1
1
1
2
1
8 reps
6 reps
6 reps
5 reps
4 reps
60%
70%
80%
80%
80%
4
Hack Squat
1
2
1
8 reps
10 reps
12 reps
30%
20%
10%
5
Leg Press (45 Degrees)
4
10 reps
50%
6
Leg Extension
1
1
1
2
10 reps
10 reps
10 reps
10 reps
25%
20%
15%
10%
7
Lying Leg Curl
1
1
1
2
10 reps
10 reps
10 reps
10 reps
25%
20%
15%
10%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
25%
2
Lying Leg Curl
3
10 reps
25%
3
Squat (Barbell)
1
1
1
2
1
8 reps
6 reps
6 reps
5 reps
4 reps
60%
70%
80%
80%
80%
4
Hack Squat
1
2
1
8 reps
10 reps
12 reps
30%
20%
10%
5
Leg Press (45 Degrees)
4
10 reps
50%
6
Leg Extension
1
1
1
2
10 reps
10 reps
10 reps
10 reps
25%
20%
15%
10%
7
Lying Leg Curl
1
1
1
2
10 reps
10 reps
10 reps
10 reps
25%
20%
15%
10%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
25%
2
Lying Leg Curl
3
10 reps
25%
3
Squat (Barbell)
1
1
1
2
1
8 reps
6 reps
6 reps
5 reps
4 reps
60%
70%
80%
80%
80%
4
Hack Squat
1
2
1
8 reps
10 reps
12 reps
30%
20%
10%
5
Leg Press (45 Degrees)
4
10 reps
50%
6
Leg Extension
1
1
1
2
10 reps
10 reps
10 reps
10 reps
25%
20%
15%
10%
7
Lying Leg Curl
1
1
1
2
10 reps
10 reps
10 reps
10 reps
25%
20%
15%
10%
Week 1
1 / 5 Weeks
Day 1
1
Overhead Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20%
30%
40%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
6 Reps
6 Reps
6 Reps
6 Reps
40%
50%
55%
60%
65%
70%
75%
80%
3
Seated Shoulder Press (Dumbbell)
5 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
4 Sets
10 Reps
8 Reps
10 Reps
10%
8%
4%
Day 2
1
Tricep Pushdown (Cable)
3 Sets
10 Reps
30%
2
Chest Press (Machine)
3 Sets
10 Reps
30%
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
6 Reps
6 Reps
50%
60%
70%
75%
80%
85%
4
Incline Chest Fly (Dumbbell)
5 Sets
10 Reps
@10
5
Chest Fly (Machine)
4 Sets
10 Reps
25%
6
Tricep Kickback
4 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
30%
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
40%
2
Barbell Row
3 Sets
10 Reps
50%
3
Snatch Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
6 Reps
6 Reps
6 Reps
30%
40%
55%
60%
65%
70%
4
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
45%
40%
35%
30%
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@10
6
Lat Pulldown (Close Grip)
5 Sets
10 Reps
25%
7
Lat Pulldown (Single Arm)
4 Sets
10 Reps
20%
8
Wide Grip Lat Pulldown
5 Sets
10 Reps
20%
9
Meadows Curl
5 Sets
10 Reps
@10
10
Hammer Curl
4 Sets
6 Reps
@10
Day 4
1
Leg Extension
3 Sets
10 Reps
25%
2
Lying Leg Curl
3 Sets
10 Reps
25%
3
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
4 Reps
60%
70%
80%
80%
80%
4
Hack Squat
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
30%
20%
10%
5
Leg Press (45 Degrees)
4 Sets
10 Reps
50%
6
Leg Extension
1 Set
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
10 Reps
25%
20%
15%
10%
7
Lying Leg Curl
1 Set
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
10 Reps
25%
20%
15%
10%