Program Description
This program is to challenge lifters who’ve been in a comfort zone, or lifters who want to try a different style. It’s going to challenge you in ways you didn’t know. On paper it seems easy until you get in the gym and give it 150% on every single set. I totally recommend switching up exercises if you don’t like them or adding a day for a weak point, take a rest day after two days of training (recommended) I hope it turns out well, and I hope you like it.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedSep 03, 2024 02:44
- Last EditedNov 14, 2024 04:44
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
Upper Back
11.8%
Chest
10.5%
Triceps
10.3%
Front Delts
10%
Middle Delts
9.8%
Biceps
8.1%
Lats
6.9%
Quadriceps
6.6%
Hamstrings
6.4%
Rear Delts
6.1%
Glutes
3.9%
Abs
2.5%
Lower Back
2.5%
Calves
2.5%
Forearms
1.2%
Adductors
1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)2 Sets
1 Set
12 Reps
8 Reps
@6
@10
2
Incline Bench Press (Smith Machine)1 Set
1 Set
12 Reps
8 Reps
@6
@10
3
Chest Fly (Cable)1 Set
1 Set
12 Reps
8 Reps
@6
@10
4
Bicep Curl (Cable)2 Sets
1 Set
12 Reps
8 Reps
@6
@10
5
Preacher Curl (Barbell)1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 2
1
Seated Military Press (Smith Machine)2 Sets
1 Set
12 Reps
8 Reps
@6
@10
2
Lateral Raise (Cable)1 Set
1 Set
12 Reps
8 Reps
@6
@10
3
Reverse Pec Deck1 Set
1 Set
12 Reps
8 Reps
@6
@10
4
Shrug (Dumbbell)1 Set
1 Set
12 Reps
8 Reps
@6
@10
5
Tricep Pushdown (Cable)1 Set
1 Set
12 Reps
8 Reps
@6
@10
6
JM Press1 Set
1 Set
12 Reps
8 Reps
@6
@10
7
Lateral Raise (Machine)1 Set
15 Reps
@10
Day 3
1
Squat (Smith Machine)1 Set
1 Set
12 Reps
8 Reps
@6
@10
2
Hamstring Curl1 Set
1 Set
12 Reps
8 Reps
@6
@10
3
Romanian Deadlift (Barbell)1 Set
1 Set
12 Reps
8 Reps
@6
@10
4
Leg Extension1 Set
1 Set
12 Reps
8 Reps
@6
@10
5
Sissy Squat1 Set
8 Reps
@10
6
Standing Calf Raise1 Set
1 Set
12 Reps
15 Reps
@6
@10
Day 4
1
Pullover (Machine)1 Set
1 Set
12 Reps
8 Reps
@6
@10
2
Lat Pulldown1 Set
1 Set
12 Reps
8 Reps
@6
@10
3
Seated Row (Cable)1 Set
1 Set
12 Reps
8 Reps
@6
@10
4
Shrug (Dumbbell)1 Set
1 Set
12 Reps
8 Reps
@6
@10
5
Reverse Pec Deck1 Set
1 Set
12 Reps
8 Reps
@6
@10
6
Lateral Raise (Cable)2 Sets
12 Reps
@10