Program Description
Weeks 1–4: Neural Adaptation Phase Focus on perfect form + controlled negatives Add weight only if you beat last week’s logbook RPE goal: 8.5–9 on top sets Day 1 – Push Day 2 – Rest Day 3 – Pull Day 4 – Rest Day 5 – Legs Day 6 – Rest Day 7 – Rest OR optional light cardio Next week: Upper → Lower → Push → Pull → etc. You keep cycling the 3 main workouts + the 2 accessory days. Get used to the primers → top set rhythm
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedNov 16, 2025 09:14
- Last EditedNov 16, 2025 03:31
Muscle Engagement
Front
Back
MuscleSet
Abs
11.1%
Glutes
9.6%
Upper Back
9.4%
Lats
9.2%
Triceps
8.6%
Hamstrings
8.4%
Chest
8.2%
Biceps
7.6%
Front Delts
7%
Quadriceps
6.6%
Lower Back
6.1%
Middle Delts
5.3%
Rear Delts
1.4%
Forearms
0.8%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Shoulder Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
5
Lateral Raise (Cable)
1
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
7
Tricep Rope Push Down (Cable)
1
6-10 reps
RPE 9
8
Decline Crunch (Weighted)
1
1
6-10 reps
6-8 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Shoulder Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
5
Lateral Raise (Cable)
1
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
7
Tricep Rope Push Down (Cable)
1
6-10 reps
RPE 9
8
Decline Crunch (Weighted)
1
1
6-10 reps
6-8 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Shoulder Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
5
Lateral Raise (Cable)
1
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
7
Tricep Rope Push Down (Cable)
1
6-10 reps
RPE 9
8
Decline Crunch (Weighted)
1
1
6-10 reps
6-8 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Shoulder Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
5
Lateral Raise (Cable)
1
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
7
Tricep Rope Push Down (Cable)
1
6-10 reps
RPE 9
8
Decline Crunch (Weighted)
1
1
6-10 reps
6-8 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
4
Reverse Pec Deck
1
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
7
Cable Crunch
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
4
Reverse Pec Deck
1
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
7
Cable Crunch
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
4
Reverse Pec Deck
1
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
7
Cable Crunch
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
4
Reverse Pec Deck
1
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
7
Cable Crunch
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Leg Extension
1
8-12 reps
RPE 9
3
Seated Hamstring Curl
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Hip Thrust (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
5
Back Extension (Weighted)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
6
Leg Raise (Captain's Chair)
2
1
8-12 reps
6-10 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Leg Extension
1
8-12 reps
RPE 9
3
Seated Hamstring Curl
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Hip Thrust (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
5
Back Extension (Weighted)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
6
Leg Raise (Captain's Chair)
2
1
8-12 reps
6-10 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Leg Extension
1
8-12 reps
RPE 9
3
Seated Hamstring Curl
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Hip Thrust (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
5
Back Extension (Weighted)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
6
Leg Raise (Captain's Chair)
2
1
8-12 reps
6-10 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Leg Extension
1
8-12 reps
RPE 9
3
Seated Hamstring Curl
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Hip Thrust (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
5
Back Extension (Weighted)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
6
Leg Raise (Captain's Chair)
2
1
8-12 reps
6-10 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Seated Row (Cable)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 9
6
Face Away Cable Curl
1
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Seated Row (Cable)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 9
6
Face Away Cable Curl
1
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Seated Row (Cable)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 9
6
Face Away Cable Curl
1
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Seated Row (Cable)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 9
6
Face Away Cable Curl
1
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Hip Thrust (Machine)
1
6-10 reps
RPE 9
4
Back Extension (Weighted)
1
6-10 reps
RPE 9
5
Cable Crunch
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Hip Thrust (Machine)
1
6-10 reps
RPE 9
4
Back Extension (Weighted)
1
6-10 reps
RPE 9
5
Cable Crunch
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Hip Thrust (Machine)
1
6-10 reps
RPE 9
4
Back Extension (Weighted)
1
6-10 reps
RPE 9
5
Cable Crunch
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-10 reps
RPE 6
RPE 9
3
Hip Thrust (Machine)
1
6-10 reps
RPE 9
4
Back Extension (Weighted)
1
6-10 reps
RPE 9
5
Cable Crunch
1
6-10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 5
1
Hack Squat1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
2
Romanian Deadlift (Barbell)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
3
Hip Thrust (Machine)1 Set
6-10 Reps
@9
4
Back Extension (Weighted)1 Set
6-10 Reps
@9
5
Cable Crunch1 Set
6-10 Reps
@9
Day 4
1
Chest Press (Machine)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
2
Seated Row (Cable)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
3
Lat Pulldown (Close Grip)1 Set
6-10 Reps
@9
4
Lateral Raise (Dumbbell)1 Set
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)1 Set
8-12 Reps
@9
6
Face Away Cable Curl1 Set
8-12 Reps
@9
7
Decline Crunch (Weighted)1 Set
6-10 Reps
@9
Day 3
1
Leg Press (45 Degrees)2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@9
2
Leg Extension1 Set
8-12 Reps
@9
3
Seated Hamstring Curl1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@9
4
Hip Thrust (Machine)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
5
Back Extension (Weighted)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
6
Leg Raise (Captain's Chair)2 Sets
1 Set
8-12 Reps
6-10 Reps
@6
@9
Day 2
1
Chest Supported Row (Machine)2 Sets
1 Set
8-12 Reps
6-10 Reps
@6
@9
2
Lat Pulldown (Close Grip)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
3
Lat Pulldown (Single Arm)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
4
Reverse Pec Deck1 Set
8-12 Reps
@9
5
Bicep Curl (Barbell)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
6
Incline Curl (Dumbbell)1 Set
6-10 Reps
@9
7
Cable Crunch1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
Day 1
1
Incline Chest Press (Machine)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
2
Incline Bench Press (Dumbbell)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
3
Chest Fly (Machine)1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@9
4
Shoulder Press (Machine)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
5
Lateral Raise (Cable)1 Set
6-10 Reps
@9
6
Overhead Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
6-10 Reps
@6
@9
7
Tricep Rope Push Down (Cable)1 Set
6-10 Reps
@9
8
Decline Crunch (Weighted)1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@9