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Ivysaur Intermediate

by Kunal Satpute
9 athletes joined

Program Description

Strength gain

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 02, 2024 08:36
  • Last Edited
    Aug 30, 2024 06:12
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Barbell Row
3
4 reps
4
Bicep Curl (EZ Bar)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
2
Pull-Up (Bodyweight)
4
8 reps
3
Barbell Row
4
4 reps
4
Bicep Curl (EZ Bar)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
2
Pull-Up (Bodyweight)
5
8 reps
3
Barbell Row
5
4 reps
4
Bicep Curl (EZ Bar)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Barbell Row
3
4 reps
4
Bicep Curl (EZ Bar)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
2
Pull-Up (Bodyweight)
4
8 reps
3
Barbell Row
4
4 reps
4
Bicep Curl (EZ Bar)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
2
Pull-Up (Bodyweight)
5
8 reps
3
Barbell Row
5
4 reps
4
Bicep Curl (EZ Bar)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Barbell Row
3
4 reps
4
Bicep Curl (EZ Bar)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
2
Pull-Up (Bodyweight)
4
8 reps
3
Barbell Row
4
4 reps
4
Bicep Curl (EZ Bar)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
2
Pull-Up (Bodyweight)
5
8 reps
3
Barbell Row
5
4 reps
4
Bicep Curl (EZ Bar)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Barbell Row
3
4 reps
4
Bicep Curl (EZ Bar)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
2
Pull-Up (Bodyweight)
4
8 reps
3
Barbell Row
4
4 reps
4
Bicep Curl (EZ Bar)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
2
Pull-Up (Bodyweight)
5
8 reps
3
Barbell Row
5
4 reps
4
Bicep Curl (EZ Bar)
5
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Single Arm Overhead Tricep Extension
3
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
2
Incline Bench Press (Dumbbell)
4
8 reps
3
Chest Fly (Cable)
4
12 reps
4
Single Arm Overhead Tricep Extension
4
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
2
Incline Bench Press (Dumbbell)
5
8 reps
3
Chest Fly (Cable)
5
12 reps
4
Single Arm Overhead Tricep Extension
5
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Single Arm Overhead Tricep Extension
3
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
2
Incline Bench Press (Dumbbell)
4
8 reps
3
Chest Fly (Cable)
4
12 reps
4
Single Arm Overhead Tricep Extension
4
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
2
Incline Bench Press (Dumbbell)
5
8 reps
3
Chest Fly (Cable)
5
12 reps
4
Single Arm Overhead Tricep Extension
5
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Single Arm Overhead Tricep Extension
3
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
2
Incline Bench Press (Dumbbell)
4
8 reps
3
Chest Fly (Cable)
4
12 reps
4
Single Arm Overhead Tricep Extension
4
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
2
Incline Bench Press (Dumbbell)
5
8 reps
3
Chest Fly (Cable)
5
12 reps
4
Single Arm Overhead Tricep Extension
5
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Single Arm Overhead Tricep Extension
3
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
2
Incline Bench Press (Dumbbell)
4
8 reps
3
Chest Fly (Cable)
4
12 reps
4
Single Arm Overhead Tricep Extension
4
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
2
Incline Bench Press (Dumbbell)
5
8 reps
3
Chest Fly (Cable)
5
12 reps
4
Single Arm Overhead Tricep Extension
5
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Neck Curl
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
2
Overhead Press (Barbell)
3
8 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Standing Calf Raise
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
2
Overhead Press (Barbell)
4
8 reps
3
Rear Delt Fly (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Lateral Raise (Dumbbell)
4
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
2
Overhead Press (Barbell)
5
8 reps
3
Rear Delt Fly (Dumbbell)
5
12 reps
4
Standing Calf Raise
5
12 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
2
Overhead Press (Barbell)
3
8 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Standing Calf Raise
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
2
Overhead Press (Barbell)
4
8 reps
3
Rear Delt Fly (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Lateral Raise (Dumbbell)
4
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
2
Overhead Press (Barbell)
5
8 reps
3
Rear Delt Fly (Dumbbell)
5
12 reps
4
Standing Calf Raise
5
12 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
2
Overhead Press (Barbell)
3
8 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Standing Calf Raise
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
2
Overhead Press (Barbell)
4
8 reps
3
Rear Delt Fly (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Lateral Raise (Dumbbell)
4
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
2
Overhead Press (Barbell)
5
8 reps
3
Rear Delt Fly (Dumbbell)
5
12 reps
4
Standing Calf Raise
5
12 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
2
Overhead Press (Barbell)
3
8 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Standing Calf Raise
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
2
Overhead Press (Barbell)
4
8 reps
3
Rear Delt Fly (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Lateral Raise (Dumbbell)
4
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
2
Overhead Press (Barbell)
5
8 reps
3
Rear Delt Fly (Dumbbell)
5
12 reps
4
Standing Calf Raise
5
12 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Wrist Curls
3
15 reps
7
Knee Raise (Captain's Chair)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
2
Bench Press (Barbell)
3
8 reps
3
Barbell Row
3
8 reps
4
Incline Bench Press (Dumbbell)
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
2
Bench Press (Barbell)
4
8 reps
3
Barbell Row
4
8 reps
4
Incline Bench Press (Dumbbell)
4
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
2
Bench Press (Barbell)
5
8 reps
3
Barbell Row
5
8 reps
4
Incline Bench Press (Dumbbell)
5
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
2
Bench Press (Barbell)
3
8 reps
3
Barbell Row
3
8 reps
4
Incline Bench Press (Dumbbell)
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
2
Bench Press (Barbell)
4
8 reps
3
Barbell Row
4
8 reps
4
Incline Bench Press (Dumbbell)
4
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
2
Bench Press (Barbell)
5
8 reps
3
Barbell Row
5
8 reps
4
Incline Bench Press (Dumbbell)
5
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
2
Bench Press (Barbell)
3
8 reps
3
Barbell Row
3
8 reps
4
Incline Bench Press (Dumbbell)
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
2
Bench Press (Barbell)
4
8 reps
3
Barbell Row
4
8 reps
4
Incline Bench Press (Dumbbell)
4
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
2
Bench Press (Barbell)
5
8 reps
3
Barbell Row
5
8 reps
4
Incline Bench Press (Dumbbell)
5
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
2
Bench Press (Barbell)
3
8 reps
3
Barbell Row
3
8 reps
4
Incline Bench Press (Dumbbell)
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
2
Bench Press (Barbell)
4
8 reps
3
Barbell Row
4
8 reps
4
Incline Bench Press (Dumbbell)
4
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
2
Bench Press (Barbell)
5
8 reps
3
Barbell Row
5
8 reps
4
Incline Bench Press (Dumbbell)
5
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
4 reps
3
Standing Calf Raise
3
12 reps
4
Bicep Curl (EZ Bar)
3
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Overhead Press (Barbell)
4
4 reps
3
Standing Calf Raise
4
12 reps
4
Bicep Curl (EZ Bar)
4
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
2
Overhead Press (Barbell)
5
4 reps
3
Standing Calf Raise
5
12 reps
4
Bicep Curl (EZ Bar)
5
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
4 reps
3
Standing Calf Raise
3
12 reps
4
Bicep Curl (EZ Bar)
3
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Overhead Press (Barbell)
4
4 reps
3
Standing Calf Raise
4
12 reps
4
Bicep Curl (EZ Bar)
4
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
2
Overhead Press (Barbell)
5
4 reps
3
Standing Calf Raise
5
12 reps
4
Bicep Curl (EZ Bar)
5
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
4 reps
3
Standing Calf Raise
3
12 reps
4
Bicep Curl (EZ Bar)
3
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Overhead Press (Barbell)
4
4 reps
3
Standing Calf Raise
4
12 reps
4
Bicep Curl (EZ Bar)
4
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
2
Overhead Press (Barbell)
5
4 reps
3
Standing Calf Raise
5
12 reps
4
Bicep Curl (EZ Bar)
5
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
4 reps
3
Standing Calf Raise
3
12 reps
4
Bicep Curl (EZ Bar)
3
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Overhead Press (Barbell)
4
4 reps
3
Standing Calf Raise
4
12 reps
4
Bicep Curl (EZ Bar)
4
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
2
Overhead Press (Barbell)
5
4 reps
3
Standing Calf Raise
5
12 reps
4
Bicep Curl (EZ Bar)
5
12 reps
5
Neck Curl
2
20 reps
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
7
Cable Crunch
3
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Barbell Row
3 Sets
4 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
4 Reps
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
3 Sets
4 Reps
3
Standing Calf Raise
3 Sets
12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps