Program Description
**The BEEFINATOR** is a comprehensive 12-week program designed to maximize muscle growth and strength, targeting all major muscle groups while incorporating effective cardio sessions. With a commitment of just 60 days, you'll engage in a balanced mix of resistance training and cardiovascular workouts, ensuring a well-rounded fitness journey. Each session includes a variety of exercises, from preacher curls to squats, all aimed at pushing your limits and achieving your goals. Get ready to transform your physique and elevate your performance with this structured approach!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedFeb 05, 2026 11:51
- Last EditedFeb 10, 2026 01:07
Muscle Engagement
Front
Back
MuscleSet
Biceps
11%
Triceps
11%
Upper Back
10.1%
Front Delts
9.9%
Chest
8.8%
Lats
8.8%
Quadriceps
8.8%
Hamstrings
7.7%
Middle Delts
5.5%
Glutes
5.5%
Forearms
4.4%
Abs
3.3%
Adductors
2.2%
Other
1.5%
Rear Delts
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Preacher Curl (Dumbbell)
3
10-12 reps
-
2
Face Away Cable Curl
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Pec Deck (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10-12 reps
-
2
Face Away Cable Curl
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Pec Deck (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10-12 reps
-
2
Face Away Cable Curl
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Pec Deck (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10-12 reps
-
2
Face Away Cable Curl
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Pec Deck (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
-
2
Face Away Cable Curl
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
-
2
Face Away Cable Curl
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
-
2
Face Away Cable Curl
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
-
2
Face Away Cable Curl
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-8 reps
-
2
Face Away Cable Curl
3
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
5-8 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Skull Crusher (Barbell)
3
5-8 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-8 reps
-
2
Face Away Cable Curl
3
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
5-8 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Skull Crusher (Barbell)
3
5-8 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-8 reps
-
2
Face Away Cable Curl
3
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
5-8 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Skull Crusher (Barbell)
3
5-8 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-8 reps
-
2
Face Away Cable Curl
3
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
5-8 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Skull Crusher (Barbell)
3
5-8 reps
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Pendulum Squat
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lunge (Dumbbell)
3
10-12 reps
-
5
Decline Sit Up (Bodyweight)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lunge (Dumbbell)
3
10-12 reps
-
5
Decline Sit Up (Bodyweight)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lunge (Dumbbell)
3
10-12 reps
-
5
Decline Sit Up (Bodyweight)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lunge (Dumbbell)
3
10-12 reps
-
5
Decline Sit Up (Bodyweight)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Decline Sit Up (Bodyweight)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Decline Sit Up (Bodyweight)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Decline Sit Up (Bodyweight)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Decline Sit Up (Bodyweight)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Decline Sit Up (Bodyweight)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
5-8 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Decline Sit Up (Bodyweight)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
5-8 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Decline Sit Up (Bodyweight)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
5-8 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Decline Sit Up (Bodyweight)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
5-8 reps
-
7
Deficit Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
10-12 reps
-
3
Cable Crossover
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Meadow Row
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
10-12 reps
-
3
Cable Crossover
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Meadow Row
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
10-12 reps
-
3
Cable Crossover
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Meadow Row
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
10-12 reps
-
3
Cable Crossover
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Meadow Row
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
8-10 reps
-
3
Cable Crossover
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Meadow Row
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
8-10 reps
-
3
Cable Crossover
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Meadow Row
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
8-10 reps
-
3
Cable Crossover
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Meadow Row
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
8-10 reps
-
3
Cable Crossover
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Meadow Row
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
2
Lateral Raise (Cable)
3
5-8 reps
-
3
Cable Crossover
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Lat Pulldown
3
5-8 reps
-
6
Meadow Row
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
2
Lateral Raise (Cable)
3
5-8 reps
-
3
Cable Crossover
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Lat Pulldown
3
5-8 reps
-
6
Meadow Row
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
2
Lateral Raise (Cable)
3
5-8 reps
-
3
Cable Crossover
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Lat Pulldown
3
5-8 reps
-
6
Meadow Row
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
2
Lateral Raise (Cable)
3
5-8 reps
-
3
Cable Crossover
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Lat Pulldown
3
5-8 reps
-
6
Meadow Row
3
5-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (Dumbbell)3 Sets
10-12 Reps
-
2
Face Away Cable Curl3 Sets
10-12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
4
Pec Deck (Machine)3 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
-
6
Skull Crusher (Barbell)3 Sets
10-12 Reps
-
7
Pull-Up (Weighted)3 Sets
AMRAP
-
8
Pendulum Squat3 Sets
10-12 Reps
@8
Day 2
1
Run1 Set
-
Day 3
1
Squat (Barbell)3 Sets
10 Reps
-
2
Leg Curl3 Sets
10-12 Reps
-
3
Leg Extension3 Sets
10-12 Reps
-
4
Lunge (Dumbbell)3 Sets
10-12 Reps
-
5
Decline Sit Up (Bodyweight)3 Sets
10-12 Reps
-
6
Preacher Curl (Dumbbell)3 Sets
10-12 Reps
-
7
Deficit Push Up3 Sets
AMRAP
-
Day 4
1
Run1 Set
-
Day 5
1
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
-
2
Lateral Raise (Cable)3 Sets
10-12 Reps
-
3
Cable Crossover3 Sets
10-12 Reps
-
4
Chest Supported Row (Machine)3 Sets
10-12 Reps
-
5
Lat Pulldown3 Sets
10-12 Reps
-
6
Meadow Row3 Sets
10-12 Reps
-
7
Shrug (Dumbbell)3 Sets
12-15 Reps
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