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Beginner Intermediate Program

by Nicholas Johnson
1054 athletes joined
4.0
(1 rating)

Program Description

To Follow the beginner program previously listed, so that you can become jacked and stacked more than before

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 19, 2024 09:27
  • Last Edited
    Sep 07, 2025 07:11

Summary

Unlock your potential with this 8-week Beginner Intermediate Program designed for those ready to elevate their training. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises that target all major muscle groups. From barbell bench presses to weighted pull-ups, each session is crafted to build strength and endurance while ensuring proper form. Get ready to challenge yourself and see real progress as you lay the foundation for your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Quadriceps
10.9%
Abs
9.6%
Hamstrings
9.1%
Glutes
8.6%
Chest
8%
Lats
7.4%
Upper Back
6.1%
Front Delts
6.1%
Biceps
5.9%
Middle Delts
3.9%
Lower Back
3.1%
Calves
3.1%
Adductors
2.2%
Forearms
0.9%
Abductors
0.6%
Rear Delts
0.3%
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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
Bench Press (Barbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
6
Pull-Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Wide Neutral Pullups
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Wide Neutral Pullups
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Wide Neutral Pullups
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
5-8 reps
-
4
French Press
3
6-10 reps
-
5
Dip (Weighted)
3
6-10 reps
-
6
Close Neutral Chinups
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
5-8 reps
-
4
French Press
3
6-10 reps
-
5
Dip (Weighted)
3
6-10 reps
-
6
Close Neutral Chinups
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Hammer Curl
3
5-8 reps
-
4
French Press
3
6-10 reps
-
5
High Incline DB Press
3
6-10 reps
-
6
Close Neutral Chinups
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Hammer Curl
3
5-8 reps
-
4
French Press
3
6-10 reps
-
5
High Incline DB Press
3
6-10 reps
-
6
Close Neutral Chinups
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Trap Bar Deadlift
2
6-10 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Trap Bar Deadlift
2
6-10 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Trap Bar Deadlift
2
6-10 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Trap Bar Deadlift
2
6-10 reps
-
3
Good Morning
1
6-10 reps
-
4
Standing Calf Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
French Press
3
6-10 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
French Press
3
6-10 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
French Press
3
6-10 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
French Press
3
6-10 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
French Press
3
6-10 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5-8 reps
-
2
French Press
3
10-15 reps
-
3
Chin-Up (Weighted)
4
5-8 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Chest Fly (Dumbbell)
3
6-10 reps
-
6
Pullover (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5-8 reps
-
2
French Press
3
10-15 reps
-
3
Chin-Up (Weighted)
4
5-8 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Chest Fly (Dumbbell)
3
6-10 reps
-
6
Pullover (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Dragon Flag
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
45 Degree Back Raise
2
10-15 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
45 Degree Back Raise
3
10-15 reps
-
5
Dragon Flag
2
6-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Kroc Row
3 Sets
6-10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
4
French Press
3 Sets
6-10 Reps
-
5
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
6
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Deadlift (Barbell)
2 Sets
5-8 Reps
-
3
Standing Calf Raise
3 Sets
10-20 Reps
-
4
Hanging Leg Raise
3 Sets
6-10 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
5
Sit Up
2 Sets
AMRAP
-
Day 4
1
Squat (Barbell)
2 Sets
6-10 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Stan V.Age 16, Man
9 months ago
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Solid