My workout

by Thor A.

1 athletes joined

Program Description

for myself

Program Overview

Level
Intermediate
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 08, 2024 05:52
Last Edited
Jun 18, 2025 10:50

Summary

Unlock your potential with this comprehensive 12-week program designed for dedicated lifters. Training seven days a week, you'll tackle a mix of upper and lower body supersets, calisthenics, and core workouts, ensuring a balanced approach to strength and endurance. Each session is crafted to challenge you with a variety of exercises, including barbell and dumbbell movements, bodyweight drills, and cardio, all tailored to maximize your gains. Commit to this journey, and watch as you transform your physique and elevate your fitness game!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

Pullover (Dumbbell)

6-10 reps

Squat (Barbell)

6-8 reps

Overhead Press (Barbell)

6-10 reps

Kettlebell Tibialis Raises

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

8-10 reps

Neck Extension

10-15 reps

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 2

Pull-Up (Bodyweight)

AMRAP

Hanging Leg Raise

20 reps

Abs Crunch (Weighted)

20-30 reps

Plank

0.5-1 mins

R.B Ab Twist

20 reps

Side Plank

0.5-1 mins

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 3

Deadlift (Barbell)

3-5 reps

Single Arm Farmers Carry

1 mins

Barbell Row

8-12 reps

Lunge (Kettlebell)

10 reps

Tricep Pushdown (Cable)

10-12 reps

Lat Pulldown

8-10 reps

Rear Delt Fly (Machine)

Day 4

No exercises added to this day

Day 4

Pull-Up (Bodyweight)

Day 4

Pull-Up (Bodyweight)

Day 4

Pull-Up (Bodyweight)

Day 4

Pull-Up (Bodyweight)

Day 4

Pull-Up (Bodyweight)

Day 4

Pull-Up (Bodyweight)

Day 4

Pull-Up (Bodyweight)

Day 4

Pull-Up (Bodyweight)

Day 4

Pull-Up (Bodyweight)

Day 4

Pull-Up (Bodyweight)

Day 4

Pull-Up (Bodyweight)

Day 5

Pull-Up (Bodyweight)

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 5

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 6

Incline Bench Press (Barbell)

8-10 reps

Deadlift (Barbell)

6-8 reps

Standing Calf Raise

10-12 reps

T-Bar Row

8-10 reps

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Neck Curl

10-15 reps

Day 7

No exercises added to this day

Day 1

Bench Press (Barbell)

3 Sets

3-5 Reps

Pullover (Dumbbell)

3 Sets

6-10 Reps

Squat (Barbell)

3 Sets

6-8 Reps

Overhead Press (Barbell)

3 Sets

6-10 Reps

Kettlebell Tibialis Raises

3 Sets

AMRAP

Incline Bench Press (Dumbbell)

4 Sets

8-12 Reps

Lateral Raise (Dumbbell)

4 Sets

8-10 Reps

Neck Extension

3 Sets

10-15 Reps

Day 2

Pull-Up (Bodyweight)

3 Sets

AMRAP

Hanging Leg Raise

3 Sets

20 Reps

Abs Crunch (Weighted)

3 Sets

20-30 Reps

Plank

3 Sets

0.5-1 mins

R.B Ab Twist

3 Sets

20 Reps

Side Plank

3 Sets

0.5-1 mins

Day 3

Deadlift (Barbell)

3 Sets

3-5 Reps

Single Arm Farmers Carry

3 Sets

1 mins

Barbell Row

3 Sets

8-12 Reps

Lunge (Kettlebell)

3 Sets

10 Reps

Tricep Pushdown (Cable)

3 Sets

10-12 Reps

Lat Pulldown

3 Sets

8-10 Reps

Rear Delt Fly (Machine)

3 Sets

Day 4

No exercises added to this day

Day 5

Pull-Up (Bodyweight)

10 Sets

Day 6

Incline Bench Press (Barbell)

4 Sets

8-10 Reps

Deadlift (Barbell)

3 Sets

6-8 Reps

Standing Calf Raise

3 Sets

10-12 Reps

T-Bar Row

1 Set

8-10 Reps

Seated Dumbbell Curl

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Rear Delt Fly (Dumbbell)

3 Sets

Neck Curl

3 Sets

10-15 Reps

Day 7

No exercises added to this day