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CHOSEN (3 days a week fullbody)

by Mark H.

Program Description

CHOSEN is a 10-week powerbuilding program centered on the pressing movements — primarily the Overhead Press and Bench Press — using a linear progression model throughout the cycle.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 27, 2025 03:05
  • Last Edited
    Oct 24, 2025 01:27

Summary

Unleash your inner strength with the DEFENDER program, a 10-week journey designed to build muscle and enhance your overall fitness. Comprising three intense sessions per week, this program focuses on supersets that target major muscle groups, ensuring efficient and effective workouts. With a mix of barbell, dumbbell, and cable exercises, you'll engage in dynamic double progression to keep challenging your limits. Get ready to transform your physique and boost your performance in just 30 sessions!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Upper Back
10.8%
Front Delts
9.6%
Lats
9.6%
Biceps
9.1%
Chest
8.8%
Middle Delts
6.7%
Abs
5.7%
Rear Delts
5.5%
Glutes
4.5%
Quadriceps
4.5%
Hamstrings
4.3%
Forearms
2.1%
Lower Back
1.9%
Adductors
1.2%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
60%
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 6-7
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4
Ab Wheel
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
63%
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 7
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4
Ab Wheel
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
66%
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 7
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4
Ab Wheel
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
70%
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 7-8
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4
Ab Wheel
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
73%
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-9
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4
Ab Wheel
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
76%
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 6-7
2B
Low To High Cable Fly
2
10-15 reps
RPE 9-10
3A
Bayesian Curl
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
80%
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 7
2B
Low To High Cable Fly
2
10-15 reps
RPE 9-10
3A
Bayesian Curl
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
83%
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 7
2B
Low To High Cable Fly
2
10-15 reps
RPE 9-10
3A
Bayesian Curl
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
85%
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 7-8
2B
Low To High Cable Fly
2
10-15 reps
RPE 9-10
3A
Bayesian Curl
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
87%
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 8-9
2B
Low To High Cable Fly
2
10-15 reps
RPE 9-10
3A
Bayesian Curl
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
60%
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 6-7
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
63%
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 7
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
66%
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 7
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
70%
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
73%
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
76%
1B
Bent Over Row (Barbell)
3
6-10 reps
RPE 9-10
2A
Leg Extension
2
8-12 reps
RPE 9-10
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
80%
1B
Bent Over Row (Barbell)
3
6-10 reps
RPE 9-10
2A
Leg Extension (Dumbbell)
2
8-12 reps
RPE 9-10
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
83%
1B
Bent Over Row (Barbell)
3
6-10 reps
RPE 9-10
2A
Leg Extension
2
8-12 reps
RPE 9-10
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
85%
1B
Bent Over Row (Barbell)
3
6-10 reps
RPE 9-10
2A
Leg Extension
2
8-12 reps
RPE 9-10
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
87%
1B
Bent Over Row (Barbell)
3
6-10 reps
RPE 9-10
2A
Leg Extension
2
8-12 reps
RPE 9-10
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Inverted Row
3
8-12 reps
RPE 9-10
2A
Platz Squat
2
6-8 reps
RPE 6-7
2B
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9-10
4
Face Pull
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Inverted Row
3
8-12 reps
RPE 9-10
2A
Platz Squat
2
6-8 reps
RPE 7
2B
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9-10
4
Face Pull
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Inverted Row
3
8-12 reps
RPE 9-10
2A
Platz Squat
2
6-8 reps
RPE 7
2B
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9-10
4
Face Pull
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Inverted Row
3
8-12 reps
RPE 9-10
2A
Platz Squat
2
6-8 reps
RPE 7-8
2B
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9-10
4
Face Pull
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Inverted Row
3
8-12 reps
RPE 9-10
2A
Platz Squat
2
6-8 reps
RPE 8-9
2B
Behind-the-Neck Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9-10
4
Face Pull
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Lat Pulldown
3
8-12 reps
RPE 9-10
2A
Leg Curl
2
8-12 reps
RPE 9-10
2B
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9-10
3A
Meadows Curl
2
6-10 reps
RPE 9-10
3B
JM Press
2
6-10 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Lat Pulldown
3
8-12 reps
RPE 9-10
2A
Leg Curl
2
8-12 reps
RPE 9-10
2B
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9-10
3A
Meadows Curl
2
6-10 reps
RPE 9-10
3B
JM Press
2
6-10 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Lat Pulldown
3
8-12 reps
RPE 9-10
2A
Leg Curl
2
8-12 reps
RPE 9-10
2B
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9-10
3A
Meadows Curl
2
6-10 reps
RPE 9-10
3B
JM Press
2
6-10 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Lat Pulldown
3
8-12 reps
RPE 9-10
2A
Leg Curl
2
8-12 reps
RPE 9-10
2B
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9-10
3A
Meadows Curl
2
6-10 reps
RPE 9-10
3B
JM Press
2
6-10 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Lat Pulldown
3
8-12 reps
RPE 9-10
2A
Leg Curl
2
8-12 reps
RPE 9-10
2B
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9-10
3A
Meadows Curl
2
6-10 reps
RPE 9-10
3B
JM Press
2
6-10 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
Week 1
1 / 10 Weeks
Day 1
1A
AD Press
3 Sets
AMRAP
60%
1B
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@9-10
2A
Zercher Squat (Barbell)
2 Sets
6-8 Reps
@6-7
2B
Chest Fly (Cable)
2 Sets
10-15 Reps
@9-10
3A
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9-10
3B
French Press
2 Sets
8-12 Reps
@9-10
4
Ab Wheel
2 Sets
10-15 Reps
@8-9
Day 2
1A
Bench Press (Close Grip)
3 Sets
AMRAP
60%
1B
Pull-Up (Weighted)
3 Sets
6-10 Reps
@9-10
2A
Stiff Leg Deadlift
2 Sets
6-8 Reps
@6-7
2B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9-10
3A
Seated Hammer Curl
2 Sets
8-12 Reps
@9-10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9-10
4
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@9-10
Day 3
1A
Dip (Weighted)
3 Sets
8-12 Reps
@9-10
1B
Inverted Row
3 Sets
8-12 Reps
@9-10
2A
Platz Squat
2 Sets
6-8 Reps
@6-7
2B
Behind-the-Neck Press (Barbell)
2 Sets
8-12 Reps
@9-10
3A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9-10
3B
Skull Crusher (Dumbbell)
2 Sets
6-10 Reps
@9-10
4
Face Pull
2 Sets
10-15 Reps
@9-10