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BoostcampPNG

Intermediate Overall Body Plan

by Jeremy G.

Program Description

Build strength and cut fat

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 29, 2025 12:31
  • Last Edited
    May 29, 2025 12:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
6 Reps
-
4
Pec Deck (Machine)
3 Sets
8 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10 Reps
-
7
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 2
1
Leg Extension
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Deadlift (Barbell)
3 Sets
10 Reps
-
5
Calf Raise (Leg Press)
3 Sets
10 Reps
-
6
Back Extension (Weighted)
3 Sets
10 Reps
-
7
Lunge (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Seated Military Press (Barbell)
3 Sets
10 Reps
-
3
Upright Row (Barbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Bench Press (Close Grip)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 4
1
Bent Over Row (Barbell, Paused)
3 Sets
10 Reps
-
2
Pullover (Machine)
3 Sets
10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Deadlift (Barbell)
3 Sets
10 Reps
-
5
Dumbbell Row
3 Sets
10 Reps
-
6
Shrug (Trap Bar)
3 Sets
10 Reps
-
7
Plank
3 Sets
10 Reps
-