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The Forever Program

by Sahand H.
20 athletes joined

Program Description

- 2-4days per week - upper/lower - program for life

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2024 12:47
  • Last Edited
    Jun 18, 2025 10:46

Summary

**The Forever Program** is a comprehensive 12-week training plan designed to build strength and muscle through a balanced approach. Committing just four days a week, you'll engage in targeted workouts that include essential lifts like the Romanian Deadlift and Bench Press, ensuring all major muscle groups are challenged. Each session is crafted to maximize your gains with a mix of free weights and machines, while also emphasizing proper technique and tempo. Get ready to transform your physique and elevate your fitness journey!
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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 (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Close Grip)
3
10-12 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Single Leg Press
3 Sets
8-10 Reps
-
3
Lying Leg Curl
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
8-10 Reps
-
5
Seated Calf Raise
3 Sets
10-12 Reps
-
Day 2
1
Squat (Paused)
4 Sets
6-8 Reps
-
2
Hyperextension
3 Sets
8-10 Reps
-
3
Leg Press
3 Sets
8-10 Reps
-
4
Leg Curl
3 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
10-12 Reps
-
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Seated Row (Cable)
3 Sets
10-12 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
4
Dip (Bodyweight)
3 Sets
8-10 Reps
-
5
Hammer Curl (cable)
3 Sets
10-12 Reps
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6
Lateral Raise (Machine)
3 Sets
10-12 Reps
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