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The X-Frame builder

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Program Description

**The X-Frame Builder** is an 8-week program designed to sculpt your upper body and lower body with a focus on building a powerful physique. With 40 days of targeted workouts, you'll engage in a variety of exercises including incline bench presses, lateral raises, and leg curls, all tailored to enhance muscle definition and strength. Each session lasts approximately 70 minutes, making it perfect for those ready to commit to serious muscle sculpting. Get ready to transform your body and achieve that X-frame look!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 02, 2026 02:37
  • Last Edited
    Feb 04, 2026 04:56
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
10.6%
Hamstrings
10.6%
Rear Delts
10.3%
Upper Back
10.1%
Quadriceps
9.4%
Glutes
7.9%
Front Delts
6.9%
Triceps
6.4%
Lats
5.9%
Biceps
5.9%
Chest
4.9%
Abs
4.7%
Lower Back
2.5%
Adductors
1.7%
Forearms
1.5%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Low-High Cable Fly
3
10-15 reps
-
3
Incline db press (neutral grip)
1
2
8-10 reps
8-10 reps
-
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Low-High Cable Fly
3
10-15 reps
-
3
Incline db press (neutral grip)
1
2
8-10 reps
8-10 reps
-
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Low-High Cable Fly
3
10-15 reps
-
3
Incline db press (neutral grip)
1
2
8-10 reps
8-10 reps
-
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Low-High Cable Fly
3
10-15 reps
-
3
Incline db press (neutral grip)
1
2
8-10 reps
8-10 reps
-
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Low-High Cable Fly
3
10-15 reps
-
3
Incline db press (neutral grip)
1
2
8-10 reps
8-10 reps
-
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Low-High Cable Fly
3
10-15 reps
-
3
Incline db press (neutral grip)
1
2
8-10 reps
8-10 reps
-
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Low-High Cable Fly
3
10-15 reps
-
3
Incline db press (neutral grip)
1
2
8-10 reps
8-10 reps
-
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Low-High Cable Fly
3
10-15 reps
-
3
Incline db press (neutral grip)
1
2
8-10 reps
8-10 reps
-
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Sissy Squat
3
12-20 reps
-
5
Leg Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Sissy Squat
3
12-20 reps
-
5
Leg Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Sissy Squat
3
12-20 reps
-
5
Leg Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Sissy Squat
3
12-20 reps
-
5
Leg Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Sissy Squat
3
12-20 reps
-
5
Leg Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Sissy Squat
3
12-20 reps
-
5
Leg Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Sissy Squat
3
12-20 reps
-
5
Leg Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Sissy Squat
3
12-20 reps
-
5
Leg Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Reverse Pec Deck
4
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Reverse Pec Deck
4
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Reverse Pec Deck
4
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Reverse Pec Deck
4
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Reverse Pec Deck
4
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Reverse Pec Deck
4
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Reverse Pec Deck
4
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Reverse Pec Deck
4
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
5
10-15 reps
-
2
Cable Y Raise
3
12-15 reps
-
3
Seated Military Press (Smith Machine)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
30 reps
-
5
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
5
10-15 reps
-
2
Cable Y Raise
3
12-15 reps
-
3
Seated Military Press (Smith Machine)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
30 reps
-
5
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
5
10-15 reps
-
2
Cable Y Raise
3
12-15 reps
-
3
Seated Military Press (Smith Machine)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
30 reps
-
5
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
5
10-15 reps
-
2
Cable Y Raise
3
12-15 reps
-
3
Seated Military Press (Smith Machine)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
30 reps
-
5
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
5
10-15 reps
-
2
Cable Y Raise
3
12-15 reps
-
3
Seated Military Press (Smith Machine)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
30 reps
-
5
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
5
10-15 reps
-
2
Cable Y Raise
3
12-15 reps
-
3
Seated Military Press (Smith Machine)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
30 reps
-
5
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
5
10-15 reps
-
2
Cable Y Raise
3
12-15 reps
-
3
Seated Military Press (Smith Machine)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
30 reps
-
5
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
5
10-15 reps
-
2
Cable Y Raise
3
12-15 reps
-
3
Seated Military Press (Smith Machine)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
30 reps
-
5
Face Pull
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6-8 Reps
-
2
Low-High Cable Fly
3 Sets
10-15 Reps
-
3
Incline db press (neutral grip)
1 Set
2 Sets
8-10 Reps
8-10 Reps
-
-
4
One Arm Lateral Raise (Cable)
4 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
6
Lateral Raise (Machine)
2 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Hack Squat
4 Sets
8-12 Reps
-
2
Goblet Squat
3 Sets
10-12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
-
4
Sissy Squat
3 Sets
12-20 Reps
-
5
Leg Extension
3 Sets
15-20 Reps
-
Day 3
1
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
4
Seated Row (Cable)
2 Sets
12-15 Reps
-
5
Reverse Pec Deck
4 Sets
15-20 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Face Away Cable Curl
3 Sets
12-15 Reps
-
Day 4
1
Lateral Raise (Machine)
5 Sets
10-15 Reps
-
2
Cable Y Raise
3 Sets
12-15 Reps
-
3
Seated Military Press (Smith Machine)
3 Sets
8-10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
30 Reps
-
5
Face Pull
2 Sets
15-20 Reps
-
Day 5
1
Lying Leg Curl
4 Sets
8-12 Reps
-
2
Leg Curl
3 Sets
12-15 Reps
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3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
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4
Hip Thrust (Machine)
3 Sets
10-12 Reps
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5
Hip Adductor (Machine)
2 Sets
15-20 Reps
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