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Body Molding

by Brice Cannon
1 athletes joined

Program Description

This is an experienced program to build muscle and sculpt your body. Best paired with a good core/cardio circuit and protein intake is key!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 23, 2025 08:35
  • Last Edited
    Jun 18, 2025 10:44

Summary

Transform your physique with the Body Molding program, a focused 5-week journey designed for those ready to sculpt and define their upper body. Committing five days a week, you'll engage in a variety of targeted exercises, including barbell bench presses, pull-ups, and tricep extensions, ensuring comprehensive muscle engagement. Each session is crafted to enhance strength and definition, utilizing a full gym setup to maximize your potential. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Triceps
12.6%
Chest
10.7%
Lats
9.8%
Front Delts
8.7%
Quadriceps
8.3%
Biceps
7.9%
Middle Delts
5.8%
Hamstrings
5.8%
Glutes
5%
Forearms
3.7%
Adductors
2.5%
Rear Delts
1.9%
Calves
1.6%
Lower Back
1.6%
Abs
1.1%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Crossover
3
10 reps
-
8
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Crossover
3
10 reps
-
8
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Crossover
3
10 reps
-
8
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Crossover
3
10 reps
-
8
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Crossover
3
10 reps
-
8
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Plate Pinch
2
60 mins
-
4
Lat Pulldown
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Wrist Curls
3
8 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Plate Pinch
2
60 mins
-
4
Lat Pulldown
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Wrist Curls
3
8 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Plate Pinch
2
60 mins
-
4
Lat Pulldown
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Wrist Curls
3
8 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Plate Pinch
2
60 mins
-
4
Lat Pulldown
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Wrist Curls
3
8 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Plate Pinch
2
60 mins
-
4
Lat Pulldown
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Wrist Curls
3
8 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pull-Up (Bodyweight)
2
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pull-Up (Bodyweight)
2
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pull-Up (Bodyweight)
2
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pull-Up (Bodyweight)
2
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pull-Up (Bodyweight)
2
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Leg Press
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Chest Fly (Machine)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Chest Fly (Machine)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Chest Fly (Machine)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Chest Fly (Machine)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Chest Fly (Machine)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
10 Reps
-
5
Upright Row (Barbell)
3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Cable Crossover
3 Sets
10 Reps
-
8
Dip (Bodyweight)
3 Sets
8 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
3
Plate Pinch
2 Sets
60 mins
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Wrist Curls
3 Sets
8 Reps
-
7
Seated Row (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Hamstring Curl
3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
6
Leg Press
3 Sets
8 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
3
Military Press (Barbell)
3 Sets
10 Reps
-
4
Cable Crossover
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
7
Chest Fly (Machine)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 5
1
Hack Squat
3 Sets
8 Reps
-
2
Hip Adductor (Machine)
3 Sets
10 Reps
-
3
Trap Bar Deadlift
3 Sets
8 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
-