logo
BoostcampPNG

Intermediate Overall Body Plan

by Jeremy G.
1 athletes joined

Program Description

Build strength and cut fat

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 29, 2025 12:04
  • Last Edited
    Jun 18, 2025 11:10

Summary

Unlock your potential with the Intermediate Overall Body Plan, an 8-week program designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. With a focus on progressive overload, this program includes essential movements like the Incline Bench Press and Deadlift, ensuring you build strength and muscle effectively. Get ready to transform your physique and push your limits!
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
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
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Shrug (Trap Bar)
3
10 reps
-
7
Plank
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
6 Reps
-
4
Pec Deck (Machine)
3 Sets
8 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10 Reps
-
7
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 2
1
Leg Extension
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Deadlift (Barbell)
3 Sets
10 Reps
-
5
Calf Raise (Leg Press)
3 Sets
10 Reps
-
6
Back Extension (Weighted)
3 Sets
10 Reps
-
7
Lunge (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Seated Military Press (Barbell)
3 Sets
10 Reps
-
3
Upright Row (Barbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Bench Press (Close Grip)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 4
1
Bent Over Row (Barbell, Paused)
3 Sets
10 Reps
-
2
Pullover (Machine)
3 Sets
10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Deadlift (Barbell)
3 Sets
10 Reps
-
5
Dumbbell Row
3 Sets
10 Reps
-
6
Shrug (Trap Bar)
3 Sets
10 Reps
-
7
Plank
3 Sets
10 Reps
-