Program Description
strength and size
Program Overview
- LevelIntermediate, Advanced, Novice, Beginner
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout100 minutes
- CreatedSep 25, 2024 09:25
- Last EditedJun 18, 2025 08:26
Summary
The Fins program is a comprehensive 6-week training plan designed to elevate your strength and physique through a structured 5-day workout routine. Each session targets major muscle groups with a mix of barbell, machine, and bodyweight exercises, ensuring a balanced approach to building muscle and enhancing endurance. With a focus on progressive overload, you’ll challenge yourself with exercises like the Bench Press, Squat, and Deadlift, while also incorporating essential accessory movements. Get ready to push your limits and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Pull-Up (Bodyweight)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Bicep Curl (Machine)
1
2
4-8 reps
4-8 reps
RPE 10
RPE 9
6
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
3
Lateral Raise (Cable)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Bicep Curl (Machine)
1
2
4-8 reps
4-8 reps
RPE 10
RPE 9
6
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Pull-Up (Bodyweight)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
3
Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 10
RPE 9
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
5
Bicep Curl (Machine)
1
2
4-8 reps
4-8 reps
RPE 10
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77%
2
Pull-Up (Bodyweight)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
3
Lateral Raise (Cable)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
5
Bicep Curl (Machine)
2
1
4-8 reps
4-8 reps
RPE 10
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
77%
2
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 10
RPE 9
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
5
Bicep Curl (Machine)
2
1
4-8 reps
4-8 reps
RPE 10
RPE 9
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82%
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Lateral Raise (Cable)
3
6-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 10
5
Bicep Curl (Machine)
3
4-8 reps
RPE 10
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
73%
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Standing Calf Raise
3
5-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 8
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Hack Squat
1
6-10 reps
RPE 8
3
Standing Calf Raise
3
5-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 8
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
73%
2
Hack Squat
1
6-10 reps
RPE 8
3
Standing Calf Raise
3
5-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 9
5
Abs Crunch (Machine)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
76%
2
Hack Squat
1
6-10 reps
RPE 9
3
Standing Calf Raise
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
2
4-8 reps
4-8 reps
RPE 10
RPE 9
5
Abs Crunch (Machine)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
76%
2
Hack Squat
1
6-10 reps
RPE 9
3
Standing Calf Raise
3
5-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
1
4-8 reps
4-8 reps
RPE 10
RPE 9
5
Abs Crunch (Machine)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
76%
2
Hack Squat
1
6-10 reps
RPE 10
3
Standing Calf Raise
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
4-8 reps
RPE 10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
RDL (Smith Machine)
3
4-8 reps
RPE 7
3
Pull-Up (Weighted)
1
2
3-5 reps
4-6 reps
RPE 10
RPE 9
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
5
Single Arm Row (Cable)
3
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
RDL (Smith Machine)
3
4-8 reps
RPE 8
3
Pull-Up (Weighted)
1
2
3-5 reps
4-6 reps
RPE 10
RPE 9
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
5
Single Arm Row (Cable)
3
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
RDL (Smith Machine)
3
4-8 reps
RPE 8
3
Pull-Up (Weighted)
1
2
3-5 reps
4-6 reps
RPE 10
RPE 9
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
5
Single Arm Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
76%
2
RDL (Smith Machine)
3
4-8 reps
RPE 8
3
Pull-Up (Weighted)
1
2
3-5 reps
4-6 reps
RPE 10
RPE 9
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
5
Single Arm Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
6
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
76%
2
RDL (Smith Machine)
3
4-8 reps
RPE 9
3
Pull-Up (Weighted)
1
1
1
3-5 reps
4-6 reps
4-6 reps
RPE 10
RPE 10
RPE 9
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Single Arm Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
76%
2
RDL (Smith Machine)
3
4-8 reps
RPE 9
3
Pull-Up (Weighted)
1
2
3-5 reps
4-6 reps
RPE 10
RPE 10
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 10
RPE 10
5
Single Arm Row (Cable)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
4
Lateral Raise (Cable)
3
6-10 reps
RPE 9
5
Bench Press (Barbell)
3
6-8 reps
70%
6
Chest Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Machine)
4
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
78%
3
Squat (Paused)
3
3 reps
74%
4
Lateral Raise (Cable)
3
6-10 reps
RPE 9
5
Bench Press (Barbell)
3
6-8 reps
70%
6
Chest Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Machine)
4
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
78%
3
Squat (Paused)
3
4 reps
74%
4
Lateral Raise (Cable)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Bench Press (Barbell)
3
6-8 reps
72%
6
Chest Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Machine)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 10
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
81%
3
Squat (Paused)
3
2 reps
77%
4
Lateral Raise (Cable)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Bench Press (Barbell)
3
6-8 reps
72%
6
Chest Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Machine)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 10
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
81%
3
Squat (Paused)
3
3 reps
77%
4
Lateral Raise (Cable)
2
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Bench Press (Barbell)
3
6-8 reps
75%
6
Chest Press (Machine)
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Bicep Curl (Machine)
2
2
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
81%
3
Squat (Paused)
3
4 reps
77%
4
Lateral Raise (Cable)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 10
5
Bench Press (Barbell)
3
6-8 reps
80%
6
Chest Press (Machine)
3
5-8 reps
RPE 10
7
Bicep Curl (Machine)
4
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
78%
3
Deadlift (Paused)
2
2 reps
74%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 9
RPE 8
5
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 7
7
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
78%
3
Deadlift (Paused)
2
3 reps
74%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 9
RPE 8
5
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
78%
3
Deadlift (Paused)
2
4 reps
74%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9
5
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
81%
3
Deadlift (Paused)
2
2 reps
77%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9
5
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
81%
3
Deadlift (Paused)
2
3 reps
77%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Tricep Extension (Cable)
3
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
7
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
81%
3
Deadlift (Paused)
2
4 reps
77%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
7
Pull-Up (Weighted)
3
5-8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
4 Reps
75%
2
Pull-Up (Bodyweight)2 Sets
6-10 Reps
@8
3
Lateral Raise (Cable)1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@8
4
Incline Chest Press (Machine)3 Sets
6-8 Reps
@8
5
Bicep Curl (Machine)1 Set
2 Sets
4-8 Reps
4-8 Reps
@10
@9
6
Bicep Curl (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Squat (Barbell)3 Sets
4 Reps
73%
2
Hack Squat1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
3
Standing Calf Raise3 Sets
5-8 Reps
@9
4
Chest Supported Row (Machine)1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@8
5
Abs Crunch (Machine)3 Sets
6-10 Reps
@8
Day 3
1
Deadlift (Barbell)3 Sets
4 Reps
70%
2
RDL (Smith Machine) 3 Sets
4-8 Reps
@7
3
Pull-Up (Weighted)1 Set
2 Sets
3-5 Reps
4-6 Reps
@10
@9
4
Shoulder Press Smith Machine1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@8
5
Single Arm Row (Cable)3 Sets
8-12 Reps
@8
6
Tricep Extension (Cable)3 Sets
8-12 Reps
@8
Day 4
1
Squat (Barbell)1 Set
1 Reps
@6
2
Squat (Barbell)3 Sets
2 Reps
78%
3
Squat (Paused)3 Sets
2 Reps
74%
4
Lateral Raise (Cable)3 Sets
6-10 Reps
@9
5
Bench Press (Barbell)3 Sets
6-8 Reps
70%
6
Chest Press (Machine)3 Sets
5-8 Reps
@9
7
Bicep Curl (Machine)4 Sets
5-8 Reps
@9
Day 5
1
Deadlift (Barbell)1 Set
1 Reps
@6
2
Deadlift (Barbell)3 Sets
2 Reps
78%
3
Deadlift (Paused)2 Sets
2 Reps
74%
4
Shoulder Press Smith Machine2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@8
5
Tricep Extension (Cable)3 Sets
6-10 Reps
@9
6
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
@7
7
Pull-Up (Weighted)1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@8