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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-