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Ertenan’s body building program

by Ethan E.
5.0
(1 rating)

Program Description

Helps build most of your body

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 31, 2025 09:58
  • Last Edited
    Jun 18, 2025 10:32

Summary

Transform your physique with Ertenan’s 8-week bodybuilding program, designed for serious lifters looking to build strength and muscle. Committing to five days a week, you'll engage in a balanced mix of compound lifts and targeted isolation exercises, ensuring comprehensive development across all major muscle groups. With a focus on progressive overload and varied intensity, this program will push your limits and help you achieve your bodybuilding goals. Get ready to sculpt your body and unleash your inner strength!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Run
1 Set
5-10 mins
-
2
Lat Pulldown
4 Sets
8-10 Reps
-
3
Barbell Row
4 Sets
8-10 Reps
-
4
Lying Reverse Fly
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
8
Pull-Up (Weighted)
3 Sets
8 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
Day 5
1
Run
1 Set
5-10 mins
-
2
Deadlift (Barbell)
4 Sets
6-8 Reps
-
3
Hip Adductor (Machine)
3 Sets
15 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 1
1
Run
1 Set
5-10 mins
@6
2
Bench Press (Barbell)
4 Sets
6-8 Reps
-
3
Pec Deck (Machine)
3 Sets
10-12 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
7
Seated Cable Crunch
3 Sets
15 Reps
-
Day 2
1
Run
1 Set
5-10 mins
-
2
Squat (Barbell)
4 Sets
6-8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Plank with Shoulder Taps
3 Sets
30-60 secs
-
Day 4
1
Run
1 Set
5-10 mins
-
2
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Overhead Press (Barbell)
4 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
7
Concentration Curl
3 Sets
12-15 Reps
-
8
Seated Cable Crunch
3 Sets
15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Ethan E.Age 19, Man
2 months ago
5 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Fire 🔥