Program Description
Trains each muscle directly with 3x per week frequency. Specialization for chest, back and side delts. Each session consists 15 sets, workouts can be completed in 45 mins+. Experiment with rest, looking at rep drop-off over multiple sets. Keep rest time so that most movements drop off 1-2 reps per set when training hard. Movements are generally stretch biased in both range of motion and resistance profiles, as there is a growing mound of research which shows that this is significantly better for muscle growth. If you are in a home gym or less busy gym, chest and back exercises can be supersetted - only if you find that cardio is not a limiting factor. Supersetting arm isolation and leg isolation is recommended.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 30, 2024 06:35
- Last EditedMay 30, 2024 07:31
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-7 reps
10-15 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
3
1
5-7 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-7 reps
10-15 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
3
1
5-7 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-7 reps
10-15 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
3
1
5-7 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-7 reps
10-15 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
3
1
5-7 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-7 reps
10-15 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
3
1
5-7 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-7 reps
10-15 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
3
1
5-7 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-7 reps
10-15 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
3
1
5-7 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-7 reps
10-15 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
3
1
5-7 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press
3
8-12 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press
3
8-12 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press
3
8-12 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press
3
8-12 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press
3
8-12 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press
3
8-12 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press
3
8-12 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press
3
8-12 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
5
Lu Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
5
Lu Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
5
Lu Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
5
Lu Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
5
Lu Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
5
Lu Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
5
Lu Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
5
Lu Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Skull Crusher
3
8-12 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Skull Crusher
3
8-12 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Skull Crusher
3
8-12 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Skull Crusher
3
8-12 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Skull Crusher
3
8-12 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Skull Crusher
3
8-12 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Skull Crusher
3
8-12 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Skull Crusher
3
8-12 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-7 reps
RPE 8
2
Pullover (Dumbbell)
3
7-10 reps
RPE 9
3
Bench Press (Close Grip)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
10-15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-7 reps
RPE 8
2
Pullover (Dumbbell)
3
7-10 reps
RPE 9
3
Bench Press (Close Grip)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
10-15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-7 reps
RPE 8
2
Pullover (Dumbbell)
3
7-10 reps
RPE 9
3
Bench Press (Close Grip)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
10-15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-7 reps
RPE 8
2
Pullover (Dumbbell)
3
7-10 reps
RPE 9
3
Bench Press (Close Grip)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
10-15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-7 reps
RPE 8
2
Pullover (Dumbbell)
3
7-10 reps
RPE 9
3
Bench Press (Close Grip)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
10-15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-7 reps
RPE 8
2
Pullover (Dumbbell)
3
7-10 reps
RPE 9
3
Bench Press (Close Grip)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
10-15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-7 reps
RPE 8
2
Pullover (Dumbbell)
3
7-10 reps
RPE 9
3
Bench Press (Close Grip)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
10-15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-7 reps
RPE 8
2
Pullover (Dumbbell)
3
7-10 reps
RPE 9
3
Bench Press (Close Grip)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
10-15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
1 Set
5-7 Reps
10-15 Reps
@7
@9
2
Pull-Up (Weighted)3 Sets
1 Set
5-7 Reps
10-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@9
4
Seated Row (Cable)2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)3 Sets
5-7 Reps
@7
2
Leg Press3 Sets
8-12 Reps
@9
3
Preacher Curl (EZ Bar)3 Sets
10-15 Reps
@9
4
JM Press3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl3 Sets
6-8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@8
2
T-Bar Row3 Sets
8-12 Reps
@9
3
Dip (Weighted)3 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)3 Sets
10-15 Reps
@10
5
Lu Raise3 Sets
10-15 Reps
@10
Day 4
1
Hack Squat3 Sets
7-10 Reps
@9
2
Seated Hamstring Curl3 Sets
8-12 Reps
@10
3
Hammer Curl3 Sets
8-12 Reps
@10
4
Skull Crusher3 Sets
8-12 Reps
@10
5
Leg Extension3 Sets
10-15 Reps
@10
Day 5
1
Overhead Press (Barbell)3 Sets
5-7 Reps
@8
2
Pullover (Dumbbell)3 Sets
7-10 Reps
@9
3
Bench Press (Close Grip)3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)3 Sets
10-15 Reps
@10
5
One Arm Lateral Raise (Cable)3 Sets
6-8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8
2
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
3
Overhead Extension (EZ Bar)3 Sets
8-12 Reps
@10
4
Leg Extension3 Sets
8-12 Reps
@10
5
Hamstring Curl3 Sets
8-12 Reps
@10