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Bodybuilding

by Roland Baker

Program Description

.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2024 02:45
  • Last Edited
    Jun 18, 2025 09:26

Summary

Unleash your potential with this comprehensive 6-week bodybuilding program designed for serious lifters. Committing just 4 days a week, you’ll engage in targeted workouts that emphasize strength and muscle growth through a variety of exercises, including barbell and dumbbell movements. Each session is meticulously crafted to challenge your limits while ensuring proper recovery, making it perfect for those ready to elevate their training. Transform your physique and build the body you've always wanted with a structured approach that delivers results.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Chest
14.1%
Biceps
13%
Upper Back
10.9%
Lats
10.2%
Front Delts
9.6%
Quadriceps
5.2%
Abs
5.2%
Glutes
4.7%
Middle Delts
3.9%
Hamstrings
3.4%
Forearms
1.8%
Adductors
1.6%
Lower Back
1%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@6
@6.5
@10
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Chest Fly (Dumbbell)
2 Sets
15 Reps
@9.5
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@10
2
T-Bar Row
3 Sets
12 Reps
@10
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
7 Reps
@6
@9.5
2
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 4
1
French Press
4 Sets
12 Reps
@10
2
Dip (Bodyweight)
3 Sets
15 Reps
@10
3
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5