Program Description
It is important to progress with weight and not use the same weight if you completed all repetitions easily in all sets. If that happens, it’s time to move up in weight and start again. You can increase by 2.5–5 kg on major lifts like hip thrusts and squats, and 1.25–2.5 kg on lifts like shoulder press, bench press, and rows. Rest days are one of the most important factors—you must have at least 1–2 rest days between each session, where you do not expose your body to heavy strain. If you feel burnt out, postpone the session or do one less set on all exercises.
Program Overview
- LevelIntermediate, Novice
- GoalMuscle & Sculpting, Bodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedDec 08, 2024 09:48
- Last EditedMar 05, 2025 11:46
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
6-10 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown (Close Grip)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
6-10 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown (Close Grip)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
6-10 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown (Close Grip)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
6-10 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown (Close Grip)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
6-10 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown (Close Grip)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
6-10 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown (Close Grip)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
6-10 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown (Close Grip)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
6-10 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown (Close Grip)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
6-10 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown (Close Grip)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-10 reps
-
2
Box Jump
5
5 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Landmine Twist
3
8-10 reps
-
5A
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5B
Glute Kickback
3
12-15 reps
-
6A
Bicep Curl (Dumbbell)
2
8-10 reps
-
6B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-10 reps
-
2
Box Jump
5
5 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Landmine Twist
3
8-10 reps
-
5A
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5B
Glute Kickback
3
12-15 reps
-
6A
Bicep Curl (Dumbbell)
2
8-10 reps
-
6B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-10 reps
-
2
Box Jump
5
5 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Landmine Twist
3
8-10 reps
-
5A
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5B
Glute Kickback
3
12-15 reps
-
6A
Bicep Curl (Dumbbell)
2
8-10 reps
-
6B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-10 reps
-
2
Box Jump
5
5 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Landmine Twist
3
8-10 reps
-
5A
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5B
Glute Kickback
3
12-15 reps
-
6A
Bicep Curl (Dumbbell)
2
8-10 reps
-
6B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-10 reps
-
2
Box Jump
5
5 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Landmine Twist
3
8-10 reps
-
5A
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5B
Glute Kickback
3
12-15 reps
-
6A
Bicep Curl (Dumbbell)
2
8-10 reps
-
6B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-10 reps
-
2
Box Jump
5
5 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Landmine Twist
3
8-10 reps
-
5A
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5B
Glute Kickback
3
12-15 reps
-
6A
Bicep Curl (Dumbbell)
2
8-10 reps
-
6B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-10 reps
-
2
Box Jump
5
5 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Landmine Twist
3
8-10 reps
-
5A
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5B
Glute Kickback
3
12-15 reps
-
6A
Bicep Curl (Dumbbell)
2
8-10 reps
-
6B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-10 reps
-
2
Box Jump
5
5 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Landmine Twist
3
8-10 reps
-
5A
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5B
Glute Kickback
3
12-15 reps
-
6A
Bicep Curl (Dumbbell)
2
8-10 reps
-
6B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-10 reps
-
2
Box Jump
5
5 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Landmine Twist
3
8-10 reps
-
5A
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5B
Glute Kickback
3
12-15 reps
-
6A
Bicep Curl (Dumbbell)
2
8-10 reps
-
6B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4A
Bent Over Row (Dumbbell)
3
6-10 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5A
Lat Pulldown
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Back Extension (Weighted)3 Sets
6-10 Reps
-
2
Squat (Barbell)3 Sets
6-10 Reps
-
3
Hip Thrust (Barbell)3 Sets
6-10 Reps
-
4A
Bent Over Row (Dumbbell)3 Sets
6-10 Reps
-
4B
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
5A
Lat Pulldown (Close Grip)3 Sets
10-12 Reps
-
5B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
6
Leg Extension2 Sets
12-15 Reps
-
Day 2
1
Kettlebell Swing3 Sets
8-10 Reps
-
2
Box Jump5 Sets
5 Reps
-
3
Military Press (Barbell)3 Sets
6-10 Reps
-
4
Landmine Twist3 Sets
8-10 Reps
-
5A
Reverse Lunge (Dumbbell)3 Sets
8-10 Reps
-
5B
Glute Kickback3 Sets
12-15 Reps
-
6A
Bicep Curl (Dumbbell)2 Sets
8-10 Reps
-
6B
Rear Delt Fly (Dumbbell)2 Sets
12-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2
Front Squat (Barbell)3 Sets
6-10 Reps
-
3
Hip Thrust (Barbell)3 Sets
6-10 Reps
-
4A
Bent Over Row (Dumbbell)3 Sets
6-10 Reps
-
4B
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
5A
Lat Pulldown3 Sets
10-12 Reps
-
5B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
6
Leg Curl2 Sets
12-15 Reps
-