4.0
(1 rating)
Program Description
Bodybuilding at efficient rate with equal distribution to most muscle groups.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedNov 30, 2024 10:48
- Last EditedJun 18, 2025 10:47
Summary
Unlock your potential with the 1-Hour Builder program, a comprehensive 6-week training plan designed to elevate your upper body strength. Committing just five days a week, you'll engage in targeted supersets that focus on building muscle in your chest, back, and arms. Each session emphasizes progressive overload and controlled movements to maximize gains and enhance your lifting technique. Get ready to transform your physique and push your limits with this efficient, gym-based workout!
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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
1A
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7-8
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 7-8
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 7-8
RPE 7-8
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7-8
4B
Skull Crusher
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 7.5-8.5
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5-8.5
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7.5-8.5
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 7.5-8.5
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 7.5-8.5
RPE 8-9.5
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7.5-8.5
4B
Skull Crusher
3
12-15 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-9
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4B
Skull Crusher
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-9
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4B
Skull Crusher
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-9
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4B
Skull Crusher
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7-8
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 7-8
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 7-8
RPE 7-8
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7-8
4B
Skull Crusher
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 7-8
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 7-8
RPE 7-8
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 7-8
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 7-8
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 7-8
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 7.5-8.5
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 7.5-8.5
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 7.5-8.5
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 7.5-8.5
RPE 7.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 8-9
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 8-9
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 8-9
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 8-9
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 8-9
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 8-9
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 7-8
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 7-8
RPE 7-8
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 7-8
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 7-8
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 7-8
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7-8
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3A
Y Raise
3
12-15 reps
RPE 7-8
3B
Hammer Curl
3
12-15 reps
RPE 7-8
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 7-8
RPE 7-8
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5-8.5
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7.5-8.5
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5-8.5
3A
Y Raise
3
12-15 reps
RPE 7.5-8.5
3B
Hammer Curl
3
12-15 reps
RPE 7.5-8.5
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 7.5-8.5
RPE 7.5-9.5
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3A
Y Raise
3
12-15 reps
RPE 8-9
3B
Hammer Curl
3
12-15 reps
RPE 8-9
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3A
Y Raise
3
12-15 reps
RPE 8-9
3B
Hammer Curl
3
12-15 reps
RPE 8-9
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3A
Y Raise
3
12-15 reps
RPE 8-9
3B
Hammer Curl
3
12-15 reps
RPE 8-9
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7-8
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3A
Y Raise
3
12-15 reps
RPE 7-8
3B
Hammer Curl
3
12-15 reps
RPE 7-8
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 7-8
RPE 7-8
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-8
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
2A
Lat Pulldown
3
8-10 reps
RPE 7-8
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7-8
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7-8
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7-8
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5-8.5
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7.5-8.5
2A
Lat Pulldown
3
8-10 reps
RPE 7.5-8.5
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7.5-8.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8.5
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5-8.5
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7.5-8.5
2A
Lat Pulldown
3
8-10 reps
RPE 7.5-8.5
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7.5-8.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8.5
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5-8.5
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7.5-8.5
2A
Lat Pulldown
3
8-10 reps
RPE 7.5-8.5
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7.5-8.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8.5
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5-8.5
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7.5-8.5
2A
Lat Pulldown
3
8-10 reps
RPE 7.5-8.5
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7.5-8.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8.5
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-8
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
2A
Lat Pulldown
3
8-10 reps
RPE 7-8
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7-8
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7-8
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7-8
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7-8
2A
Leg Extension
3
1
10-12 reps
10-
RPE 7-8
RPE 7-8
2B
Good Morning
4
8-10 reps
RPE 7-8
3A
Glute Kickback
4
12-15 reps
RPE 7-8
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 7-8
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7.5-8.5
2A
Leg Extension
3
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
2B
Good Morning
4
8-10 reps
RPE 7.5-8.5
3A
Glute Kickback
4
12-15 reps
RPE 7.5-8.5
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 7.5-8.5
RPE 7.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-9
2A
Leg Extension
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Good Morning
4
8-10 reps
RPE 8-9
3A
Glute Kickback
4
12-15 reps
RPE 8-9
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-9
2A
Leg Extension
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Good Morning
4
8-10 reps
RPE 8-9
3A
Glute Kickback
4
12-15 reps
RPE 8-9
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-9
2A
Leg Extension
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Good Morning
4
8-10 reps
RPE 8-9
3A
Glute Kickback
4
12-15 reps
RPE 8-9
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7-8
2A
Leg Extension
3
1
10-12 reps
10-
RPE 7-8
RPE 7-8
2B
Good Morning
4
8-10 reps
RPE 7-8
3A
Glute Kickback
4
12-15 reps
RPE 7-8
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 7-8
RPE 7-8
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
5-8 Reps
@7-8
1B
Pull-Up (Weighted)3 Sets
6-8 Reps
@7-8
2A
Incline Fly Press (Dumbbell)3 Sets
10-12 Reps
@7-8
2B
Chest Supported Row (Machine)3 Sets
12-15 Reps
@7-8
3
Lying Side Lateral Raise2 Sets
1 Set
12-15 Reps
12-
@7-8
@7-8
4A
Preacher Curl (EZ Bar)3 Sets
10-12 Reps
@7-8
4B
Skull Crusher3 Sets
12-15 Reps
@7-8
Day 3
1
Overhead Press (Barbell)3 Sets
6-8 Reps
@7-8
2A
Rear Delt Fly (Machine)3 Sets
10-12 Reps
@7-8
2B
One Arm Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@7-8
3A
Y Raise3 Sets
12-15 Reps
@7-8
3B
Hammer Curl3 Sets
12-15 Reps
@7-8
4A
Tricep Extension (Machine)2 Sets
1 Set
12-15 Reps
12-
@7-8
@7-8
4B
Incline Curl (Dumbbell)3 Sets
12-15 Reps
@7-8
Day 4
1A
Bent Over Row (Barbell)3 Sets
6-8 Reps
@7-8
1B
Pec Deck (Machine)3 Sets
10-12 Reps
@7-8
2A
Lat Pulldown3 Sets
8-10 Reps
@7-8
2B
Chest Fly (Cable)3 Sets
10-12 Reps
@7-8
3
Lateral Raise (Cable)3 Sets
12-15 Reps
@7-8
4A
V-Handle Tricep Pushdown (Cable)3 Sets
10-12 Reps
@7-8
4B
Spider Curl2 Sets
1 Set
10-12 Reps
10-
@7-8
@7-8
Day 5
1
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
@7-8
2A
Leg Extension3 Sets
1 Set
10-12 Reps
10-
@7-8
@7-8
2B
Good Morning4 Sets
8-10 Reps
@7-8
3A
Glute Kickback4 Sets
12-15 Reps
@7-8
3B
Calf Raise (Leg Press)4 Sets
1 Set
12-15 Reps
12-
@7-8
@7-8
Day 2
1
High Bar Squat (Barbell)4 Sets
5-8 Reps
@7-8
2A
Lying Leg Curl3 Sets
1 Set
10-12 Reps
10-
@7-8
@7-8
2B
Walking Lunge (Dumbbell)4 Sets
12-15 Reps
@7-8
3A
Hip Thrust (Machine)4 Sets
12-15 Reps
@7-8
3B
Hack Squat Calf Raise4 Sets
1 Set
12-15 Reps
12-
@7-8
@7-8