Program Description
Balancing easier to find equipment, with making some strength gains on major compound lifts. Feel free to swap exercises with those that hit similar muscle groups or with ones that prioritize your goals. While being able to get better 10-20 set per targeted muscle group per week.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedApr 28, 2025 02:31
- Last EditedApr 28, 2025 02:31
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)3 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
3
Standing Calf Raise4 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)2 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)2 Sets
8 Reps
-
6
Chest Supported Row (Machine)3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)4 Sets
8 Reps
-
8
Hanging Leg Raise4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)3 Sets
5 Reps
-
2
Bicep Curl (EZ Bar)4 Sets
8 Reps
-
3
Chest Supported Row (Machine)3 Sets
10 Reps
-
4
Walking Lunge3 Sets
10 Reps
-
5
Standing Calf Raise4 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
8 Reps
-
7
Reverse Pec Deck3 Sets
10 Reps
-
8
Decline Crunch (Weighted)3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
5 Reps
-
2
Skull Crusher (EZ Bar)3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
5
Standing Calf Raise4 Sets
10 Reps
-
6
Chest Supported Row (Machine)3 Sets
10 Reps
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7
Bicep Curl (Dumbbell)4 Sets
8 Reps
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8
Decline Crunch (Weighted)3 Sets
10 Reps
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