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Idk

by Gabriel M.

Program Description

Get big

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 13, 2025 06:14
  • Last Edited
    Jun 18, 2025 09:45

Summary

Unleash your potential with this comprehensive 8-week program designed for serious lifters. Committing to 5 days a week, you'll tackle a balanced mix of muscle-targeting workouts, including dedicated leg, chest, back, and arm days. Each session is structured to maximize strength gains and muscle growth, utilizing a variety of machines and free weights. Get ready to push your limits and transform your physique with a focused approach that keeps you motivated and engaged throughout your fitness journey.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Lats
13.7%
Front Delts
10%
Chest
10%
Biceps
9.5%
Triceps
8.9%
Middle Delts
7.6%
Hamstrings
5.5%
Glutes
5.5%
Quadriceps
5.2%
Lower Back
3.3%
Abductors
2.6%
Rear Delts
2.4%
Forearms
1%
Abs
0.5%
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4.8 Stars with 10, 000+ Ratings
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
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
1
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Hyperextension
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Cable Low Row
2
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
8-10 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
2
Leg Curl
3 Sets
8-10 Reps
-
3
Hack Squat
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
2
Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
3
Pec Deck (Machine)
1 Set
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
Day 4
1
Bench Press (Dumbbell)
2 Sets
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
3
Cable Crossover
2 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
Day 5
1
T-Bar Row
3 Sets
6-8 Reps
-
2
Lat Pulldown
2 Sets
8-10 Reps
-
3
Cable Low Row
2 Sets
8-10 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 2
1
T-Bar Row
3 Sets
6-8 Reps
-
2
Lat Pulldown
2 Sets
8-10 Reps
-
3
Cable Low Row
2 Sets
8-10 Reps
-
4
Face Pull
2 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-