Program Description
The purpose of this program is to provide a balanced and efficient full-body workout routine that targets all major muscle groups, with an emphasis on strength and hypertrophy. It incorporates compound and isolation exercises to ensure comprehensive muscle development, promotes shoulder health with a balanced mix of pressing and pulling movements, and includes specific focus on often-neglected areas like the rear delts, traps, and calves. The program aims to optimize muscle growth while minimizing the risk of injury, promoting overall strength, and enhancing muscle symmetry.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedMay 30, 2025 07:15
- Last EditedMay 30, 2025 07:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
4-6 Reps
-
2
Pull-Up (Bodyweight)3 Sets
4-6 Reps
-
3
Dip (Weighted)3 Sets
6-8 Reps
-
4
Chest Fly (Machine)3 Sets
12-15 Reps
-
5
Chest Supported Row (Dumbbell)3 Sets
10-12 Reps
-
6
Lateral Raise (Cable)3 Sets
12-15 Reps
-
7
Face Pull3 Sets
12-15 Reps
-
8
Bicep Curl (Barbell)3 Sets
8-10 Reps
-
Day 2
1
Squat (Barbell)3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
4-6 Reps
-
3
Leg Extension3 Sets
10-12 Reps
-
4
Lying Leg Curl3 Sets
10-12 Reps
-
5
Standing Calf Raise3 Sets
12-15 Reps
-
6
Cable Crunch3 Sets
15 Reps
-
Day 3
1
Deadlift (Barbell)3 Sets
4-6 Reps
-
2
Wide Grip Lat Pulldown3 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)3 Sets
8-10 Reps
-
4
Lying Reverse Fly3 Sets
12-15 Reps
-
5
Cross Body Lat Pull Around3 Sets
12-15 Reps
-
6
Face Away Cable Curl3 Sets
8-10 Reps
-
Day 4
1
Overhead Press (Machine)3 Sets
4-6 Reps
-
2
Incline Chest Press (Machine)3 Sets
6-8 Reps
-
3
Bench Press (Dumbbell)3 Sets
10-12 Reps
-
4
Chest Fly (Cable)3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
-
Day 5
1
Squat (Smith Machine)3 Sets
6-8 Reps
-
2
Glute Kickback3 Sets
8-10 Reps
-
3
Leg Curl3 Sets
10-12 Reps
-
4
Leg Extension3 Sets
10-12 Reps
-
5
Seated Calf Raise3 Sets
12-15 Reps
-
6
Leg Raise (Captain's Chair)3 Sets
15 Reps
-