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Taylor Program 1

by Adam S.

Program Description

Build

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 02, 2026 12:47
  • Last Edited
    Apr 02, 2026 10:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
9.7%
Upper Back
9.7%
Hamstrings
9.7%
Chest
8.6%
Quadriceps
8.6%
Glutes
7.6%
Abs
5.4%
Forearms
4.7%
Lats
4.3%
Biceps
4.3%
Calves
3.6%
Middle Delts
3.2%
Rear Delts
3.2%
Lower Back
2.2%
Adductors
1.1%
Abductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-14 reps
-
5
Behind Body Cable Curl
3
12-14 reps
-
6
Overhead Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-14 reps
-
5
Behind Body Cable Curl
3
12-14 reps
-
6
Overhead Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-14 reps
-
5
Behind Body Cable Curl
3
12-14 reps
-
6
Overhead Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-14 reps
-
5
Behind Body Cable Curl
3
12-14 reps
-
6
Overhead Tricep Extension (Cable)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Lunge (Dumbbell)
3
30 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Wrist Curls
2
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Lunge (Dumbbell)
3
30 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Wrist Curls
2
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Lunge (Dumbbell)
3
30 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Wrist Curls
2
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Lunge (Dumbbell)
3
30 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Wrist Curls
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Cable Crossover
3
12-14 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-14 reps
-
6
Rear Delt Fly (Cable)
3
12-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Cable Crossover
3
12-14 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-14 reps
-
6
Rear Delt Fly (Cable)
3
12-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Cable Crossover
3
12-14 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-14 reps
-
6
Rear Delt Fly (Cable)
3
12-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Cable Crossover
3
12-14 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-14 reps
-
6
Rear Delt Fly (Cable)
3
12-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Raise (Captain's Chair)
3
12-14 reps
-
4
Single Leg Calf Raise (Weighted)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Raise (Captain's Chair)
3
12-14 reps
-
4
Single Leg Calf Raise (Weighted)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Raise (Captain's Chair)
3
12-14 reps
-
4
Single Leg Calf Raise (Weighted)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Raise (Captain's Chair)
3
12-14 reps
-
4
Single Leg Calf Raise (Weighted)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
20 reps
-
2
Farmer's Walk (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
20 reps
-
2
Farmer's Walk (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
20 reps
-
2
Farmer's Walk (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
20 reps
-
2
Farmer's Walk (Weighted)
3
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12-14 Reps
12-14 Reps
12-14 Reps
-
-
-
5
Behind Body Cable Curl
1 Set
1 Set
1 Set
12-14 Reps
12-14 Reps
12-14 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-14 Reps
12-14 Reps
12-14 Reps
-
-
-
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Wrist Curls
1 Set
1 Set
2 Reps
2 Reps
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Cable Crossover
1 Set
1 Set
1 Set
12-14 Reps
12-14 Reps
12-14 Reps
-
-
-
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-14 Reps
12-14 Reps
12-14 Reps
-
-
-
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-14 Reps
12-14 Reps
12-14 Reps
-
-
-
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12-14 Reps
12-14 Reps
12-14 Reps
-
-
-
4
Single Leg Calf Raise (Weighted)
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 5
1
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-