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BoostcampPNG

Skill Accusition Phase 1

by Amadeo Z.
2 athletes joined

Program Description

This 3-day split program is designed to: 1. Build Strength: Focus on foundational compound lifts to improve overall strength in the chest, back, shoulders, legs, and arms. 2. Enhance Aesthetics: Target key muscle groups (chest, back, arms, shoulders, and legs) with hypertrophy-focused rep ranges to create a balanced and sculpted physique. 3. Improve Core Stability: Incorporate a variety of core exercises to develop functional strength and a defined midsection. 4. Maintain Cardio Health: Include moderate-intensity cardio to support cardiovascular fitness and overall endurance. 5. Sustain Long-Term Progression: Designed with progressive overload principles to build strength and muscle consistently over 6-8 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2025 08:56
  • Last Edited
    May 25, 2025 04:31

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
10.4%
Lats
9.6%
Chest
9.6%
Triceps
9.1%
Upper Back
9.1%
Quadriceps
8.4%
Glutes
8.1%
Front Delts
8.1%
Biceps
7.7%
Hamstrings
6.7%
Middle Delts
4.7%
Lower Back
3.1%
Rear Delts
2.4%
Adductors
1.5%
Forearms
0.8%
Cardio
0.7%
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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
Band Pull Apart
3
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
-
-
-
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
-
-
-
4
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6.5
-
-
5
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
-
-
6
Incline Chest Press (Machine)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 7
-
-
-
7
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
-
-
8
Sit Up
3
30 reps
-
9
Lying Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
-
-
-
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
-
-
-
4
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6.5
-
-
5
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
-
-
6
Incline Chest Press (Machine)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 7
-
-
-
7
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
-
-
8
Sit Up
3
30 reps
-
9
Lying Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
-
-
-
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
-
-
-
4
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6.5
-
-
5
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
-
-
6
Incline Chest Press (Machine)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 7
-
-
-
7
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
-
-
8
Sit Up
3
30 reps
-
9
Lying Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
-
-
-
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
-
-
-
4
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6.5
-
-
5
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
-
-
6
Incline Chest Press (Machine)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 7
-
-
-
7
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
-
-
8
Sit Up
3
30 reps
-
9
Lying Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
-
-
-
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
-
-
-
4
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6.5
-
-
5
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
-
-
6
Incline Chest Press (Machine)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 7
-
-
-
7
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
-
-
8
Sit Up
3
30 reps
-
9
Lying Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
-
-
-
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
-
-
-
4
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6.5
-
-
5
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
-
-
6
Incline Chest Press (Machine)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 7
-
-
-
7
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
-
-
8
Sit Up
3
30 reps
-
9
Lying Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
-
-
-
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
-
-
-
4
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6.5
-
-
5
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
-
-
6
Incline Chest Press (Machine)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 7
-
-
-
7
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
-
-
8
Sit Up
3
30 reps
-
9
Lying Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
-
-
-
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
-
-
-
4
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6.5
-
-
5
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
-
-
6
Incline Chest Press (Machine)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 7
-
-
-
7
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
-
-
8
Sit Up
3
30 reps
-
9
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
-
-
6
Back Extension (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
7
Wood Chop
3
15 reps
-
8
Ab Wheel
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
-
-
6
Back Extension (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
7
Wood Chop
3
15 reps
-
8
Ab Wheel
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
-
-
6
Back Extension (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
7
Wood Chop
3
15 reps
-
8
Ab Wheel
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
-
-
6
Back Extension (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
7
Wood Chop
3
15 reps
-
8
Ab Wheel
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
-
-
6
Back Extension (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
7
Wood Chop
3
15 reps
-
8
Ab Wheel
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
-
-
6
Back Extension (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
7
Wood Chop
3
15 reps
-
8
Ab Wheel
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
-
-
6
Back Extension (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
7
Wood Chop
3
15 reps
-
8
Ab Wheel
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
-
-
6
Back Extension (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
7
Wood Chop
3
15 reps
-
8
Ab Wheel
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Press (Barbell)
2
2
10 reps
8 reps
-
-
5
Hammer Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Press (Barbell)
2
2
10 reps
8 reps
-
-
5
Hammer Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Press (Barbell)
2
2
10 reps
8 reps
-
-
5
Hammer Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Press (Barbell)
2
2
10 reps
8 reps
-
-
5
Hammer Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Press (Barbell)
2
2
10 reps
8 reps
-
-
5
Hammer Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Press (Barbell)
2
2
10 reps
8 reps
-
-
5
Hammer Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Press (Barbell)
2
2
10 reps
8 reps
-
-
5
Hammer Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Press (Barbell)
2
2
10 reps
8 reps
-
-
5
Hammer Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
7
Cardio
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Band Pull Apart
3 Sets
25 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6.5
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@6.5
-
-
-
4
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6.5
-
-
5
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@6.5
-
-
6
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
6 Reps
@7
-
-
-
7
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
-
-
8
Sit Up
3 Sets
30 Reps
-
9
Lying Leg Raise
3 Sets
20 Reps
-
Day 2
1
Goblet Squat
3 Sets
15 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
4
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7.5
-
5
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
-
-
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
7
Wood Chop
3 Sets
15 Reps
-
8
Ab Wheel
3 Sets
20 Reps
-
Day 3
1
Chin-Up (Weighted)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Dip (Weighted)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Overhead Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
7
Cardio
1 Set
30 mins
-