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My Programm

by Stefan H.
1 athletes joined

Program Description

Build muscle Empty days=rest days

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 07:04
  • Last Edited
    Sep 06, 2025 02:48
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Triceps
10.1%
Biceps
9.6%
Front Delts
9.5%
Chest
9.3%
Quadriceps
9.1%
Lats
8.5%
Hamstrings
7.8%
Middle Delts
7%
Glutes
5.6%
Rear Delts
3.5%
Lower Back
3%
Calves
2.2%
Forearms
1.7%
Abs
1.1%
Adductors
0.5%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Pullover (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Calf Raise (Machine)
3
10 reps
-
8
Calf Raise (Machine)
3
10 reps
-
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
2
4
10 reps
6 reps
-
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
7
10 reps
-
7
Shrug (Barbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4
10 reps
6 reps
-
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Front Raise
3
20 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Cable)
4
10 reps
-
6
Lateral Raise (Cable)
7
10 reps
-
7
Shrug (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
4
10 reps
6 reps
-
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Rear Delt Row
4
10 reps
-
6
Lateral Raise (Cable)
7
10 reps
-
7
Shrug (Barbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
8
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Seated Front Raise
4
10 reps
-
6
Reverse Pec Deck
4
10 reps
-
7
Shrug (Dumbbell)
5
10 reps
-
8
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
10 reps
-
2
Tricep Dip (Bodyweight)
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
8 reps
-
2
Incline Chest Fly (Dumbbell)
6
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Cable Crossover
7
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Seated Front Raise
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
4
15 reps
-
7
Tricep Extension (Dumbbell)
3
15 reps
-
8
Bench Press (Close Grip)
3
8 reps
-
9A
Skull Crusher (Barbell)
3
8 reps
-
9B
Tricep Kickback
3
10 reps
-
10
Seated Dip (Machine)
3
15 reps
-
11
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
4
5 reps
8 reps
-
-
2
Lat Pulldown
3
8 reps
-
3
Barbell Row
2
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Seated Row (Machine)
3
8 reps
-
6
Seated Row (Cable)
3
8 reps
-
7
Back Extension
2
10 reps
-
8
Deadlift (Barbell)
2
5
10 reps
8 reps
-
-
9
Pullover (Dumbbell)
5
8 reps
-
10
Shrug (Dumbbell)
3
8 reps
-
11
Upright Row (Barbell)
3
8 reps
-
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
7
10 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Spider Curl
3
10 reps
-
9
Preacher Curl (Dumbbell)
3
10 reps
-
10
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Barbell Row
4
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
T-Bar Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
6
10 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Cable Crossover
7
12 reps
-
5
Preacher Curl (EZ Bar)
2
4
10 reps
12 reps
-
-
6
Alternating Dumbbell Curl
3
20 reps
-
7
Spider Curl
3
10 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Calf Raise (Machine)
3
10 reps
-
11
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
6
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Cable Crossover
7
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Cable Crossover
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4
10 reps
8 reps
-
-
2
Incline Chest Fly (Dumbbell)
6
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Cable Crossover
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4
10 reps
8 reps
-
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Incline Chest Fly (Dumbbell)
4
8 reps
-
4
Cable Crossover
4
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
6
10 reps
-
2
Dumbbell Row
4
10 reps
-
3
T-Bar Row
4
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
6
Deadlift (Barbell)
4
10 reps
-
7
Back Extension
3
10 reps
-
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
6
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
7
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
4
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
T-Bar Row
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
7
Back Extension
4
8 reps
-
8
Straight Arm Pulldown
7
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
6
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
7
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Pullover (EZ Bar)
4
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Single Arm Row (Dumbbell)
4
10 reps
-
7
Back Extension
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
8
10 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Front Raise
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Shrug (Dumbbell)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
7
Back Extension
4
8 reps
-
8
Straight Arm Pulldown
7
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
10 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Decline Bench Press (Barbell)
3
8 reps
-
6
Bicep Curl (Barbell)
5
10 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Hammer Curl (Dumbbell)
2
12 reps
-
10
Reverse Bicep Curl (EZ Bar)
6
15 reps
-
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
7
10 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Spider Curl
3
10 reps
-
9
Preacher Curl (EZ Bar)
3
10 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Skull Crusher (Barbell)
7
10 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Bicep Curl (Dumbbell)
3
20 reps
-
7
Spider Curl
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
3
10 reps
12 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Skull Crusher (Barbell)
7
10 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
Spider Curl
3
10 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10 reps
-
2
V-Handle Tricep Pushdown (Cable)
6
12 reps
-
3
Dip (Assisted)
3
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Machine)
4
10 reps
-
7
Preacher Curl (EZ Bar)
4
10 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Bicep Curl (Barbell)
4
10 reps
-
11
Seated Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
6
10 reps
-
2
Leg Curl
3
10 reps
-
3
Single-Leg Leg Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Press
4
10 reps
-
7
Hack Squat
4
10 reps
-
8
Front Squat (Barbell)
4
10 reps
-
9
Lunge (Dumbbell)
3
10 reps
-
10
Leg Extension
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4
10 reps
6 reps
-
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Upright Row (Cable)
7
10 reps
-
6
Shrug (Barbell)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
10 reps
20 reps
-
-
2
Leg Press
4
10 reps
-
3
Squat (Barbell)
4
6 reps
-
4
Lunge (Barbell)
3
16 reps
-
5
Leg Extension
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
7
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Extension
2
2
10 reps
20 reps
-
-
6
Front Squat (Barbell)
3
8 reps
-
7
Hack Squat
3
8 reps
-
8
Walking Lunge
3
10 reps
-
9
Leg Extension
3
12 reps
-
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
7
10 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
3
10 reps
-
4
Squat (Smith Machine)
5
6 reps
-
5
Lunge (Barbell)
4
8 reps
-
6
Lying Leg Curl
3
10 reps
-
7
Leg Curl
6
10 reps
-
8
Romanian Deadlift (Barbell)
3
8 reps
-
9
Partial Calf Raise
3
10 reps
-
10
Seated Calf Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
8
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Calf Raise (Machine)
5
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4
10 reps
6 reps
-
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Front Raise
3
20 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Cable)
4
10 reps
-
6
Lateral Raise (Cable)
7
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
3
10 reps
12 reps
-
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
9
Bench Press (Close Grip)
3
12 reps
-
10
Skull Crusher (Barbell)
7
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
10 reps
15 reps
-
-
2
Leg Press
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Lunge (Barbell)
4
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Leg Curl
6
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
7
10 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
3
10 reps
-
4
Squat (Smith Machine)
5
6 reps
-
5
Lunge (Dumbbell)
4
8 reps
-
6
Lying Leg Curl
3
10 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Calf Raise
6
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Front Squat (Barbell)
7
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Leg Curl
3
10 reps
-
8
Leg Press
3
10 reps
-
9
Seated Calf Raise
6
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
7
10 reps
-
2
Front Squat (Barbell)
4
8 reps
-
3
Leg Press
4
8 reps
-
4
Hack Squat
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Lying Leg Curl
4
10 reps
-
8
Leg Press
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Week 1
1 / 9 Weeks
Day 3
No exercises added to this day
Day 2
1
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
2
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
10 Reps
-
4
Bench Press (Close Grip)
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
9
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
10
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Chest Press (Machine)
5 Sets
10 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5A
Pullover (Dumbbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
7
Calf Raise (Machine)
3 Sets
10 Reps
-
8
Calf Raise (Machine)
3 Sets
10 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)
6 Sets
10 Reps
-
2
Dumbbell Row
4 Sets
10 Reps
-
3
T-Bar Row
4 Sets
10 Reps
-
4
Bent Over Row (Barbell)
3 Sets
10 Reps
-
5A
Seated Row (Cable)
3 Sets
10 Reps
-
6
Deadlift (Barbell)
4 Sets
10 Reps
-
7
Back Extension
3 Sets
10 Reps
-
Day 5
1
Lateral Raise (Dumbbell)
8 Sets
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
3
Front Raise
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
7
Shrug (Dumbbell)
6 Sets
10 Reps
-
Day 6
1
Lying Leg Curl
6 Sets
10 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Single-Leg Leg Curl
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Leg Press
4 Sets
10 Reps
-
7
Hack Squat
4 Sets
10 Reps
-
8
Front Squat (Barbell)
4 Sets
10 Reps
-
9
Lunge (Dumbbell)
3 Sets
10 Reps
-
10
Leg Extension
4 Sets
10 Reps
-