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BoostcampPNG

Modified program

by Dylan G.

Program Description

Transform your body whilst building the core movements

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 09, 2026 12:50
  • Last Edited
    Feb 09, 2026 01:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
11.3%
Upper Back
10.5%
Middle Delts
8.6%
Chest
8.3%
Abs
7.9%
Quadriceps
7.5%
Biceps
7.1%
Lats
6.8%
Hamstrings
5.6%
Glutes
5.3%
Rear Delts
1.9%
Lower Back
1.5%
Calves
1.5%
Forearms
1.5%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Underhand Lat Pulldown
1
-
3
Hip Thrust (Barbell)
1
-
4
Face Pull
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Underhand Lat Pulldown
1
-
3
Hip Thrust (Barbell)
1
-
4
Face Pull
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Underhand Lat Pulldown
1
-
3
Hip Thrust (Barbell)
1
-
4
Face Pull
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Underhand Lat Pulldown
1
-
3
Hip Thrust (Barbell)
1
-
4
Face Pull
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Underhand Lat Pulldown
1
-
3
Hip Thrust (Barbell)
1
-
4
Face Pull
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Underhand Lat Pulldown
1
-
3
Hip Thrust (Barbell)
1
-
4
Face Pull
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Underhand Lat Pulldown
1
-
3
Hip Thrust (Barbell)
1
-
4
Face Pull
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Underhand Lat Pulldown
1
-
3
Hip Thrust (Barbell)
1
-
4
Face Pull
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Lying Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Dip (Machine)
1
-
6
Seated Calf Raise
1
-
7
Preacher Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Overhead Press (Barbell)
3
-
3
Chest Supported Row (Machine)
3
-
4
Leg Extension
2
-
5
Pec Deck (Machine)
3
-
6
Abs Crunch (Machine)
2
-
7
Overhead Tricep Extension (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Preacher Curl (Barbell)
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Preacher Curl (Barbell)
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Preacher Curl (Barbell)
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Preacher Curl (Barbell)
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Preacher Curl (Barbell)
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Preacher Curl (Barbell)
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Preacher Curl (Barbell)
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Preacher Curl (Barbell)
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Reverse Pec Deck
1
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
AMRAP
-
2
Overhead Press (Barbell)
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Leg Extension
2 Sets
-
5
Pec Deck (Machine)
3 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
Day 2
1
Squat (Barbell)
1 Set
-
2
Bench Press (Barbell)
1 Set
-
3
Lat Pulldown
1 Set
-
4
Romanian Deadlift (Barbell)
1 Set
-
5
Seated Dip (Machine)
1 Set
-
6
Seated Calf Raise
1 Set
-
7
Preacher Curl (Barbell)
1 Set
-
Day 4
1
Squat (Barbell)
1 Set
-
2
Bench Press (Barbell)
1 Set
-
3
Lat Pulldown
1 Set
-
4
Romanian Deadlift (Barbell)
1 Set
-
5
Seated Dip (Machine)
1 Set
-
6
Seated Calf Raise
1 Set
-
7
Preacher Curl (Barbell)
1 Set
-
Day 3
1
Incline Chest Press (Machine)
1 Set
-
2
Underhand Lat Pulldown
1 Set
-
3
Hip Thrust (Barbell)
1 Set
-
4
Face Pull
1 Set
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Lying Leg Curl
1 Set
-
Day 5
1
Sumo Deadlift (Barbell)
1 Set
-
2
Overhead Press (Barbell)
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Leg Extension
2 Sets
-
5
Pec Deck (Machine)
3 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
Day 6
1
Overhead Tricep Extension (Cable)
1 Set
-
2
Preacher Curl (Barbell)
1 Set
-
3
Hammer Curl (Dumbbell)
1 Set
-
4
Lateral Raise (Dumbbell)
1 Set
-
5
Concentration Curl
1 Set
-
6
Reverse Pec Deck
1 Set
-