Program Description
M
Program Overview
- LevelIntermediate
- GoalMuscle
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedApr 06, 2026 08:58
- Last EditedApr 06, 2026 09:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Front Delts
11.3%
Chest
7.5%
Upper Back
7.5%
Lats
7.5%
Middle Delts
7.5%
Quadriceps
7.5%
Hamstrings
7.5%
Glutes
7.5%
Abs
7.5%
Biceps
3.8%
Lower Back
3.8%
Calves
3.8%
Adductors
3.8%
Rear Delts
1.9%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SA preacher Curl
2
5-9 reps
-
2
Tricep Extension (Cable)
1
5-9 reps
-
3
Pec Deck (Machine)
1
5-9 reps
-
4
T-Bar Row
1
5-9 reps
-
5
Sagital Row
1
5-9 reps
-
6
Lateral Raise (Machine)
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Wide Grip Lat Pulldown
1
5-9 reps
-
9
Incline Chest Press (Machine)
1
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
-
2
Stiff Leg Deadlift
1
5-9 reps
-
3
Standing Calf Raise
1
5-9 reps
-
4
Hack Squat
1
5-9 reps
-
5
Lying hamstring curl
1
5-9 reps
-
6
Hip Adductor (Machine)
1
-
-
7
Abs Crunch (Machine)
1
5-9 reps
-
8
Reverse Cable Curl
1
5-9 reps
-
Week 1
1 / 6 Weeks
Day 1
1
SA preacher Curl1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
2
Tricep Extension (Cable)1 Set
5-9 Reps
-
3
Pec Deck (Machine)1 Set
5-9 Reps
-
4
T-Bar Row1 Set
5-9 Reps
-
5
Sagital Row1 Set
5-9 Reps
-
6
Lateral Raise (Machine)1 Set
5-9 Reps
-
7
Shoulder Press (Machine)1 Set
5-9 Reps
-
8
Wide Grip Lat Pulldown1 Set
5-9 Reps
-
9
Incline Chest Press (Machine)1 Set
5-9 Reps
-
Day 2
1
Leg Extension1 Set
5-9 Reps
-
2
Stiff Leg Deadlift1 Set
5-9 Reps
-
3
Standing Calf Raise1 Set
5-9 Reps
-
4
Hack Squat1 Set
5-9 Reps
-
5
Lying hamstring curl1 Set
5-9 Reps
-
6
Hip Adductor (Machine)1 Set
-
-
7
Abs Crunch (Machine)1 Set
5-9 Reps
-
8
Reverse Cable Curl1 Set
5-9 Reps
-
Day 3
1
SA preacher Curl1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
2
Tricep Extension (Cable)1 Set
5-9 Reps
-
3
Pec Deck (Machine)1 Set
5-9 Reps
-
4
T-Bar Row1 Set
5-9 Reps
-
5
Sagital Row1 Set
5-9 Reps
-
6
Lateral Raise (Machine)1 Set
5-9 Reps
-
7
Shoulder Press (Machine)1 Set
5-9 Reps
-
8
Wide Grip Lat Pulldown1 Set
5-9 Reps
-
9
Incline Chest Press (Machine)1 Set
5-9 Reps
-
Day 4
1
Leg Extension1 Set
5-9 Reps
-
2
Stiff Leg Deadlift1 Set
5-9 Reps
-
3
Standing Calf Raise1 Set
5-9 Reps
-
4
Hack Squat1 Set
5-9 Reps
-
5
Lying hamstring curl1 Set
5-9 Reps
-
6
Hip Adductor (Machine)1 Set
-
-
7
Abs Crunch (Machine)1 Set
5-9 Reps
-
8
Reverse Cable Curl1 Set
5-9 Reps
-
Day 5
1
SA preacher Curl1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
2
Tricep Extension (Cable)1 Set
5-9 Reps
-
3
Pec Deck (Machine)1 Set
5-9 Reps
-
4
T-Bar Row1 Set
5-9 Reps
-
5
Sagital Row1 Set
5-9 Reps
-
6
Lateral Raise (Machine)1 Set
5-9 Reps
-
7
Shoulder Press (Machine)1 Set
5-9 Reps
-
8
Wide Grip Lat Pulldown1 Set
5-9 Reps
-
9
Incline Chest Press (Machine)1 Set
5-9 Reps
-
Day 6
1
Leg Extension1 Set
5-9 Reps
-
2
Stiff Leg Deadlift1 Set
5-9 Reps
-
3
Standing Calf Raise1 Set
5-9 Reps
-
4
Hack Squat1 Set
5-9 Reps
-
5
Lying hamstring curl1 Set
5-9 Reps
-
6
Hip Adductor (Machine)1 Set
-
-
7
Abs Crunch (Machine)1 Set
5-9 Reps
-
8
Reverse Cable Curl1 Set
5-9 Reps
-