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Idk (1)

by Gabriel M.

Program Description

Get big

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 24, 2025 05:49
  • Last Edited
    Jun 18, 2025 12:11

Summary

Embark on an 8-week journey designed to transform your physique with this comprehensive 5-day workout program. Each week, you'll tackle targeted muscle groups, including dedicated leg, chest, back, and arm days, ensuring balanced development and strength gains. This program utilizes a variety of equipment, allowing you to maximize your potential in a full gym setting. Get ready to push your limits and achieve your fitness goals with structured routines that keep you motivated and engaged every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Lats
13.7%
Front Delts
10%
Chest
10%
Biceps
9.5%
Triceps
8.9%
Middle Delts
7.6%
Hamstrings
5.5%
Glutes
5.5%
Quadriceps
5.2%
Lower Back
3.3%
Abductors
2.6%
Rear Delts
2.4%
Forearms
1%
Abs
0.5%
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4.8 Stars with 10, 000+ Ratings
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 (Dumbbell)
2
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
1
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
2
Leg Curl
3 Sets
8-10 Reps
-
3
Hack Squat
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Dumbbell)
2 Sets
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
3
Cable Crossover
2 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
Day 5
1
T-Bar Row
3 Sets
6-8 Reps
-
2
Lat Pulldown
2 Sets
8-10 Reps
-
3
Cable Low Row
2 Sets
8-10 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 2
1
T-Bar Row
3 Sets
6-8 Reps
-
2
Lat Pulldown
2 Sets
8-10 Reps
-
3
Cable Low Row
2 Sets
8-10 Reps
-
4
Face Pull
2 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
2
Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
3
Pec Deck (Machine)
1 Set
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-