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Brandon’s other program

by Brian G.
2 athletes joined

Program Description

For beginners

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 12:03
  • Last Edited
    Jun 18, 2025 07:53

Summary

Elevate your strength and conditioning with Brandon's Other Program, a comprehensive 12-week training plan designed for serious lifters. With four workouts each week, you'll engage in a balanced mix of upper and lower body exercises, including barbell bench presses, squats, and lat pulldowns, all tailored to build muscle and enhance performance. This program is perfect for those looking to push their limits and achieve measurable results in strength and endurance. Get ready to transform your physique and take your training to the next level!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-6 Reps
-
2
Lat Pulldown
2 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
2 Sets
4-6 Reps
-
4
Barbell Row
2 Sets
4-6 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
6
High Pull
2 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
French Press
2 Sets
8-12 Reps
-
9
Chest Press (Machine)
2 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
4-6 Reps
-
2
Lat Pulldown
2 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
2 Sets
4-6 Reps
-
4
Barbell Row
2 Sets
4-6 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
6
High Pull
2 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
French Press
2 Sets
8-12 Reps
-
9
Chest Press (Machine)
2 Sets
20 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-