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The Drewcible | Mid-life Crisis Survivors

by Andrew Bailey

Program Description

Intermediate friendly strength building focus. Designed around 1 day rest after day (2), and 2 day rest after day (4). Light cardio sprinkled in on rest days as necessary

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 16, 2026 04:33
  • Last Edited
    Jan 16, 2026 05:47
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.3%
Triceps
10.3%
Upper Back
10.3%
Hamstrings
10.3%
Biceps
9.4%
Chest
8.5%
Quadriceps
8.5%
Glutes
6.8%
Lats
6.8%
Middle Delts
6%
Calves
3.4%
Forearms
2.6%
Rear Delts
2.6%
Abs
1.7%
Adductors
0.9%
Abductors
0.9%
Lower Back
0.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Seated Dip (Machine)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Chest Fly (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
6
Leg Curl
4
12 reps
-
7
Split Squat (Dumbbell)
4
12 reps
-
8
Front Squat (Dumbbell)
4
12 reps
-
9
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
T-Bar Row
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Shoulder Press (Plate Loaded)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Chest Press (Machine)
4 Sets
12 Reps
-
3
JM Press
4 Sets
12 Reps
-
4
Seated Dip (Machine)
4 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
-
6
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
Day 2
1
Standing Calf Raise
4 Sets
12 Reps
-
2
Leg Extension
4 Sets
12 Reps
-
3
Lying Leg Curl
4 Sets
12 Reps
-
4
Squat (Barbell)
4 Sets
12 Reps
-
5
Leg Press (45 Degrees)
4 Sets
12 Reps
-
6
Leg Curl
4 Sets
12 Reps
-
7
Split Squat (Dumbbell)
4 Sets
12 Reps
-
8
Front Squat (Dumbbell)
4 Sets
12 Reps
-
9
Seated Calf Raise
4 Sets
15 Reps
-
Day 3
1
Wide Grip Pull-Up
4 Sets
10 Reps
-
2
Lat Pulldown
4 Sets
12 Reps
-
3
Bent Over Row (Barbell)
4 Sets
12 Reps
-
4
Preacher Curl (Barbell)
4 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)
4 Sets
12 Reps
-
6
Bicep Curl (Barbell)
4 Sets
12 Reps
-
7
T-Bar Row
4 Sets
12 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
2
Shoulder Press (Plate Loaded)
4 Sets
12 Reps
-
3
Upright Row (Barbell)
4 Sets
12 Reps
-
4
Rear Delt Fly (Machine)
4 Sets
12 Reps
-