The Body Transformation System - Intermediate
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 6–8 reps | @7–8 |
| 2 | Cable Crossover Ladder | 2 | 8–10 reps | @8–9 |
| 3 | Wide Grip Lat Pulldown | 2 | 8–10 reps | @7–8 |
| 4 | Lateral Raise (Cable) | 2 | 8–10 reps | @8–9 |
| 5 | Pendlay Deficit Row | 2 | 6–8 reps | @8–9 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps | @8–9 |
| 7 | Bayesian Curl | 2 | 8–10 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 2 | 8–10 reps | @8–9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 6–8 reps | @7–8 |
| 3 | Romanian Deadlift (Barbell) | 2 | 6–8 reps | @7–8 |
| 4 | Leg Extension | 2 | 8–10 reps | @8–9 |
| 5 | Standing Calf Raise | 2 | 6–8 reps | @8–9 |
| 6 | Cable Crunch | 2 | 8–10 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 8–10 reps | @7–8 |
| 2 | Chest Supported Row (Machine) | 2 | 8–10 reps | @7–8 |
| 3 | Meadow Row | 2 | 10–12 reps | @8–9 |
| 4 | Rear Delt Fly (Cable) | 2 | 10–12 reps | @8–9 |
| 5 | Shrug (Dumbbell) | 2 | 10–12 reps | @8–9 |
| 6 | Bicep Curl (Cable) | 2 | 10–12 reps | @8–9 |
| 7 | Preacher Curl (EZ Bar) | 1 | 12–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8–10 reps | @7–8 |
| 2 | Shoulder Press (Machine) | 2 | 8–10 reps | @7–8 |
| 3 | Bottom-Half Fly (Dumbbell) | 2 | 10–12 reps | @8–9 |
| 4 | Lateral Raise (Cable) | 2 | 10–12 reps | @8–9 |
| 5 | Overhead Tricep Extension (Cable) | 2 | 10–12 reps | @8–9 |
| 6 | Single Arm Tricep Extension (Cable) | 1 | 12–15 reps | @8–9 |
| 7 | Hanging Leg Raise | 2 | 10–20 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 2 | 8–10 reps | @7–8 |
| 2 | Seated Hamstring Curl | 2 | 10–12 reps | @8–9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8–10 reps | @7–8 |
| 4 | Leg Extension | 2 | 10–12 reps | @8–9 |
| 5 | Hip Adductor (Machine) | 2 | 10–12 reps | @8–9 |
| 6 | Hip Abductor (Machine) | 2 | 10–12 reps | @8–9 |
| 7 | Standing Calf Raise | 2 | 10–12 reps | @8–9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Body Transformation System - Intermediate is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Body Transformation System - Intermediate is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Body Transformation System - Intermediate is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
