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8 week program

by Jackie C.

Program Description

**8 Week Program** Embark on a transformative 8-week journey designed to build strength and enhance your physique. This program features 24 workouts over 8 weeks, focusing on compound movements like squats, deadlifts, and bench presses, complemented by targeted accessory exercises. Each session is structured to challenge your muscles with progressive overload, ensuring you see tangible results. Get ready to push your limits and achieve your fitness goals with confidence!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 08, 2026 06:15
  • Last Edited
    Mar 08, 2026 04:59
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.5%
Hamstrings
13.1%
Glutes
11.6%
Front Delts
10.7%
Triceps
7.7%
Upper Back
7%
Chest
6.3%
Other
5.8%
Lats
4.8%
Biceps
4.6%
Abs
4.4%
Adductors
1.9%
Lower Back
1.7%
Calves
1.5%
Middle Delts
1.5%
Rear Delts
1.5%
Forearms
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
7 reps
7 reps
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
7 reps
7 reps
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
7 reps
7 reps
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
7 reps
7 reps
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
7 reps
7 reps
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
7 reps
7 reps
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
7 reps
7 reps
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
7 reps
7 reps
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4A
Bent Over Row (Barbell)
3
8 reps
-
4B
Rear Delt Fly (Cable)
3
15 reps
-
5A
Dip (Assisted)
3
12-15 reps
-
5B
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4A
Bent Over Row (Barbell)
3
8 reps
-
4B
Rear Delt Fly (Cable)
3
15 reps
-
5A
Dip (Assisted)
3
12-15 reps
-
5B
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4A
Bent Over Row (Barbell)
3
8 reps
-
4B
Rear Delt Fly (Cable)
3
15 reps
-
5A
Dip (Assisted)
3
12-15 reps
-
5B
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4A
Bent Over Row (Barbell)
3
8 reps
-
4B
Rear Delt Fly (Cable)
3
15 reps
-
5A
Dip (Assisted)
3
12-15 reps
-
5B
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4A
Bent Over Row (Barbell)
3
8 reps
-
4B
Rear Delt Fly (Cable)
3
15 reps
-
5A
Dip (Assisted)
3
12-15 reps
-
5B
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4A
Bent Over Row (Barbell)
3
8 reps
-
4B
Rear Delt Fly (Cable)
3
15 reps
-
5A
Dip (Assisted)
3
12-15 reps
-
5B
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4A
Bent Over Row (Barbell)
3
8 reps
-
4B
Rear Delt Fly (Cable)
3
15 reps
-
5A
Dip (Assisted)
3
12-15 reps
-
5B
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4A
Bent Over Row (Barbell)
3
8 reps
-
4B
Rear Delt Fly (Cable)
3
15 reps
-
5A
Dip (Assisted)
3
12-15 reps
-
5B
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6-7
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Push Up
3
10 reps
-
3
Front Squat (Dumbbell)
3
10 reps
-
4A
Inverted Row
3
10-12 reps
-
4B
Hammer Curl (Dumbbell)
3
10-12 reps
-
5A
Burpee
12
6 reps
-
5B
Kettlebell Swing
12
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6-7
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Push Up
3
10 reps
-
3
Front Squat (Dumbbell)
3
10 reps
-
4A
Inverted Row
3
10-12 reps
-
4B
Hammer Curl (Dumbbell)
3
10-12 reps
-
5A
Burpee
12
6 reps
-
5B
Kettlebell Swing
12
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6-7
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Push Up
3
10 reps
-
3
Front Squat (Dumbbell)
3
10 reps
-
4A
Inverted Row
3
10-12 reps
-
4B
Hammer Curl (Dumbbell)
3
10-12 reps
-
5A
Burpee
12
6 reps
-
5B
Kettlebell Swing
12
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6-7
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Push Up
3
10 reps
-
3
Front Squat (Dumbbell)
3
10 reps
-
4A
Inverted Row
3
10-12 reps
-
4B
Hammer Curl (Dumbbell)
3
10-12 reps
-
5A
Burpee
12
6 reps
-
5B
Kettlebell Swing
12
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6-7
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Push Up
3
10 reps
-
3
Front Squat (Dumbbell)
3
10 reps
-
4A
Inverted Row
3
10-12 reps
-
4B
Hammer Curl (Dumbbell)
3
10-12 reps
-
5A
Burpee
12
6 reps
-
5B
Kettlebell Swing
12
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6-7
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Push Up
3
10 reps
-
3
Front Squat (Dumbbell)
3
10 reps
-
4A
Inverted Row
3
10-12 reps
-
4B
Hammer Curl (Dumbbell)
3
10-12 reps
-
5A
Burpee
12
6 reps
-
5B
Kettlebell Swing
12
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6-7
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Push Up
3
10 reps
-
3
Front Squat (Dumbbell)
3
10 reps
-
4A
Inverted Row
3
10-12 reps
-
4B
Hammer Curl (Dumbbell)
3
10-12 reps
-
5A
Burpee
12
6 reps
-
5B
Kettlebell Swing
12
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6-7
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Push Up
3
10 reps
-
3
Front Squat (Dumbbell)
3
10 reps
-
4A
Inverted Row
3
10-12 reps
-
4B
Hammer Curl (Dumbbell)
3
10-12 reps
-
5A
Burpee
12
6 reps
-
5B
Kettlebell Swing
12
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
7 Reps
7 Reps
@6
@7
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Seated Hamstring Curl
3 Sets
15 Reps
-
5
Calf Raise (Leg Press)
3 Sets
20 Reps
-
6
Hanging Leg Raise
3 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@7
2
Lat Pulldown
4 Sets
8-10 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4A
Bent Over Row (Barbell)
3 Sets
8 Reps
-
4B
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
5A
Dip (Assisted)
3 Sets
12-15 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
5 Reps
@6-7
2A
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2B
Push Up
3 Sets
10 Reps
-
3
Front Squat (Dumbbell)
3 Sets
10 Reps
-
4A
Inverted Row
3 Sets
10-12 Reps
-
4B
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
5A
Burpee
12 Sets
6 Reps
-
5B
Kettlebell Swing
12 Sets
10 Reps
-