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BoostcampPNG

10 week 4 day - 9/8/25

by Adrian L.
2 athletes joined

Program Description

Bodybuilding

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 08, 2025 05:30
  • Last Edited
    Sep 09, 2025 12:00
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Hamstrings
10.5%
Lats
10.2%
Quadriceps
9.4%
Biceps
7.1%
Front Delts
7.1%
Middle Delts
6.8%
Glutes
6%
Adductors
5.7%
Triceps
5.7%
Chest
5.7%
Calves
5.2%
Rear Delts
3.4%
Abductors
1.6%
Lower Back
1.6%
Abs
1%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Cross-Body Cable Y-Raise
3
10-12 reps
RPE 8-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-10
3
Incline Chest Press (Machine)
4
8-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
5A
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8-10
5B
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 8-10
7
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Cable Y-Raise
3
10-12 reps
RPE 8-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-10
3
Incline Chest Press (Machine)
4
8-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
5A
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8-10
5B
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 8-10
7
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Cable Y-Raise
3
10-12 reps
RPE 8-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-10
3
Incline Chest Press (Machine)
4
8-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
5A
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8-10
5B
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 8-10
7
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Cable Y-Raise
3
10-12 reps
RPE 8-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-10
3
Incline Chest Press (Machine)
4
8-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
5A
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8-10
5B
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 8-10
7
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Cable Y-Raise
3
10-12 reps
RPE 8-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-10
3
Incline Chest Press (Machine)
4
8-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
5A
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8-10
5B
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 8-10
7
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Bayesian Curl
3
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Bayesian Curl
3
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Bayesian Curl
3
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Bayesian Curl
3
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Bayesian Curl
3
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Decline Machine Chest Press
3
8-10 reps
RPE 9
5
Inverse DB Zottman Curl
3
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
7
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Decline Machine Chest Press
3
8-10 reps
RPE 9
5
Inverse DB Zottman Curl
3
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
7
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Decline Machine Chest Press
3
8-10 reps
RPE 9
5
Inverse DB Zottman Curl
3
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
7
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Decline Machine Chest Press
3
8-10 reps
RPE 9
5
Inverse DB Zottman Curl
3
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
7
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Decline Machine Chest Press
3
8-10 reps
RPE 9
5
Inverse DB Zottman Curl
3
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
7
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Arnold Press
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Decline Machine Chest Press
3
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Arnold Press
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Decline Machine Chest Press
3
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Arnold Press
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Decline Machine Chest Press
3
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Arnold Press
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Decline Machine Chest Press
3
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Arnold Press
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Decline Machine Chest Press
3
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Sissy Squat
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Sissy Squat
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Sissy Squat
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Sissy Squat
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Sissy Squat
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Cross-Body Cable Y-Raise
3 Sets
10-12 Reps
@8-10
2
Pull-Up (Assisted)
3 Sets
10-12 Reps
@8-10
3
Incline Chest Press (Machine)
4 Sets
8-10 Reps
@8-10
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8-10
5A
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
@8-10
5B
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@9
6
Lat Prayer
3 Sets
12-15 Reps
@8-10
7
Pec Deck (Machine)
3 Sets
12-15 Reps
@8-10
Day 2
1
Leg Curl
3 Sets
8-10 Reps
@8-10
2
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@9
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Seated Row (Cable)
3 Sets
10-12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Decline Machine Chest Press
3 Sets
8-10 Reps
@9
5
Inverse DB Zottman Curl
3 Sets
10-12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
7
Reverse Pec Deck
3 Sets
12-15 Reps
@9
Day 4
1
Lying Leg Curl
3 Sets
8-10 Reps
@9
2
Leg Press
3 Sets
8 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
4A
Hip Adductor (Machine)
3 Sets
10-12 Reps
@9
4B
Sissy Squat
3 Sets
10-12 Reps
@9
5
Standing Calf Raise
3 Sets
10-12 Reps
@9