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Hammer time

by Tonkz

Program Description

**Hammer Time** is a dynamic 6-week program designed to sculpt your upper body and build strength through a comprehensive blend of push, pull, and leg workouts. With 5 training days per week, each session lasts about 60 minutes and targets key muscle groups using a variety of equipment found in a full gym. This intermediate-level program focuses on athletics, bodybuilding, and powerlifting techniques, ensuring you achieve a well-rounded physique while enhancing your overall performance. Get ready to hammer out those gains!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 27, 2026 08:37
  • Last Edited
    Mar 28, 2026 09:27
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Hamstrings
10.4%
Triceps
10.2%
Front Delts
8.6%
Forearms
8.6%
Glutes
6.7%
Lats
6.5%
Biceps
6.5%
Chest
6%
Quadriceps
5.6%
Calves
5.1%
Abs
4.4%
Middle Delts
4.2%
Rear Delts
2.5%
Adductors
1.6%
Lower Back
1.6%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 10
2
Leg Press
3
6 reps
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 9.5
4
Leg Curl
4
8 reps
RPE 9.5
5
Standing Calf Raise
4
8 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 8
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 10
2
Leg Press
3
6 reps
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 9.5
4
Leg Curl
4
8 reps
RPE 9.5
5
Standing Calf Raise
4
8 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 8
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 10
2
Leg Press
3
6 reps
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 9.5
4
Leg Curl
4
8 reps
RPE 9.5
5
Standing Calf Raise
4
8 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 8
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 10
2
Leg Press
3
6 reps
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 9.5
4
Leg Curl
4
8 reps
RPE 9.5
5
Standing Calf Raise
4
8 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 8
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 10
2
Leg Press
3
6 reps
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 9.5
4
Leg Curl
4
8 reps
RPE 9.5
5
Standing Calf Raise
4
8 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 8
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 10
2
Leg Press
3
6 reps
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 9.5
4
Leg Curl
4
8 reps
RPE 9.5
5
Standing Calf Raise
4
8 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 8
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Arnold Press
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
6
Seated Front Raise
2
15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Arnold Press
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
6
Seated Front Raise
2
15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Arnold Press
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
6
Seated Front Raise
2
15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Arnold Press
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
6
Seated Front Raise
2
15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Arnold Press
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
6
Seated Front Raise
2
15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Arnold Press
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
6
Seated Front Raise
2
15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 10
3
Shrug (Dumbbell)
3
15 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 8
5
High Row
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
10A
Wrist Curls
3
15 reps
RPE 9.5
10B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 10
3
Shrug (Dumbbell)
3
15 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 8
5
High Row
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
10A
Wrist Curls
3
15 reps
RPE 9.5
10B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 10
3
Shrug (Dumbbell)
3
15 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 8
5
High Row
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
10A
Wrist Curls
3
15 reps
RPE 9.5
10B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 10
3
Shrug (Dumbbell)
3
15 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 8
5
High Row
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
10A
Wrist Curls
3
15 reps
RPE 9.5
10B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 10
3
Shrug (Dumbbell)
3
15 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 8
5
High Row
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
10A
Wrist Curls
3
15 reps
RPE 9.5
10B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 10
3
Shrug (Dumbbell)
3
15 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 8
5
High Row
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
10A
Wrist Curls
3
15 reps
RPE 9.5
10B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
RPE 10
2
Lying Leg Curl
3
12 reps
RPE 8
3
Pendulum Squat
2
12 reps
RPE 8
4
Single-Leg Leg Curl
2
15 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Standing Calf Raise
4
15 reps
RPE 8
7
Hanging Toes To Bar
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
RPE 10
2
Lying Leg Curl
3
12 reps
RPE 8
3
Pendulum Squat
2
12 reps
RPE 8
4
Single-Leg Leg Curl
2
15 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Standing Calf Raise
4
15 reps
RPE 8
7
Hanging Toes To Bar
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
RPE 10
2
Lying Leg Curl
3
12 reps
RPE 8
3
Pendulum Squat
2
12 reps
RPE 8
4
Single-Leg Leg Curl
2
15 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Standing Calf Raise
4
15 reps
RPE 8
7
Hanging Toes To Bar
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
RPE 10
2
Lying Leg Curl
3
12 reps
RPE 8
3
Pendulum Squat
2
12 reps
RPE 8
4
Single-Leg Leg Curl
2
15 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Standing Calf Raise
4
15 reps
RPE 8
7
Hanging Toes To Bar
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
RPE 10
2
Lying Leg Curl
3
12 reps
RPE 8
3
Pendulum Squat
2
12 reps
RPE 8
4
Single-Leg Leg Curl
2
15 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Standing Calf Raise
4
15 reps
RPE 8
7
Hanging Toes To Bar
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
RPE 10
2
Lying Leg Curl
3
12 reps
RPE 8
3
Pendulum Squat
2
12 reps
RPE 8
4
Single-Leg Leg Curl
2
15 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Standing Calf Raise
4
15 reps
RPE 8
7
Hanging Toes To Bar
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Seated Row (Cable)
2
15 reps
-
3
Incline Bench Press (Barbell)
2
10 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
15 reps
-
6
Shrug (Barbell)
2
12 reps
-
7A
Bicep Curl (Dumbbell)
2
12 reps
-
7B
Skull Crusher (Dumbbell)
2
12 reps
-
8A
Wrist Curls
3
15 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Seated Row (Cable)
2
15 reps
-
3
Incline Bench Press (Barbell)
2
10 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
15 reps
-
6
Shrug (Barbell)
2
12 reps
-
7A
Bicep Curl (Dumbbell)
2
12 reps
-
7B
Skull Crusher (Dumbbell)
2
12 reps
-
8A
Wrist Curls
3
15 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Seated Row (Cable)
2
15 reps
-
3
Incline Bench Press (Barbell)
2
10 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
15 reps
-
6
Shrug (Barbell)
2
12 reps
-
7A
Bicep Curl (Dumbbell)
2
12 reps
-
7B
Skull Crusher (Dumbbell)
2
12 reps
-
8A
Wrist Curls
3
15 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Seated Row (Cable)
2
15 reps
-
3
Incline Bench Press (Barbell)
2
10 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
15 reps
-
6
Shrug (Barbell)
2
12 reps
-
7A
Bicep Curl (Dumbbell)
2
12 reps
-
7B
Skull Crusher (Dumbbell)
2
12 reps
-
8A
Wrist Curls
3
15 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Seated Row (Cable)
2
15 reps
-
3
Incline Bench Press (Barbell)
2
10 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
15 reps
-
6
Shrug (Barbell)
2
12 reps
-
7A
Bicep Curl (Dumbbell)
2
12 reps
-
7B
Skull Crusher (Dumbbell)
2
12 reps
-
8A
Wrist Curls
3
15 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Seated Row (Cable)
2
15 reps
-
3
Incline Bench Press (Barbell)
2
10 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
15 reps
-
6
Shrug (Barbell)
2
12 reps
-
7A
Bicep Curl (Dumbbell)
2
12 reps
-
7B
Skull Crusher (Dumbbell)
2
12 reps
-
8A
Wrist Curls
3
15 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@10
2
Leg Press
3 Sets
6 Reps
@10
3
Stiff Leg Deadlift
3 Sets
8 Reps
@9.5
4
Leg Curl
4 Sets
8 Reps
@9.5
5
Standing Calf Raise
4 Sets
8 Reps
@10
6
Seated Calf Raise
3 Sets
12 Reps
@8
7
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
15 Reps
-
2
Seated Row (Cable)
2 Sets
15 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
-
4
Pec Deck (Machine)
2 Sets
12 Reps
-
5
Lateral Raise (Machine)
2 Sets
15 Reps
-
6
Shrug (Barbell)
2 Sets
12 Reps
-
7A
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
7B
Skull Crusher (Dumbbell)
2 Sets
12 Reps
-
8A
Wrist Curls
3 Sets
15 Reps
-
8B
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
6 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@10
3
Shrug (Dumbbell)
3 Sets
15 Reps
@10
4
T-Bar Row
2 Sets
8 Reps
@8
5
High Row
2 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
9
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
10A
Wrist Curls
3 Sets
15 Reps
@9.5
10B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@9.5
Day 4
1
Lunge (Dumbbell)
3 Sets
12 Reps
@10
2
Lying Leg Curl
3 Sets
12 Reps
@8
3
Pendulum Squat
2 Sets
12 Reps
@8
4
Single-Leg Leg Curl
2 Sets
15 Reps
@8
5
Back Extension
2 Sets
12 Reps
@8
6
Standing Calf Raise
4 Sets
15 Reps
@8
7
Hanging Toes To Bar
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Dip (Weighted)
3 Sets
8 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Arnold Press
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
6
Seated Front Raise
2 Sets
15 Reps
@8.5
7
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
8A
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9.5
8B
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@9.5