Program Description
This is a full body routine where you hit each muscle ~2 times per week. This means that you won’t train e.g., quads every session but only two days, same for hamstring etc. Follow a dynamic double progression for the bigger lifts, and double progression for the smaller (e.g., biceps)
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedOct 19, 2024 07:35
- Last EditedOct 30, 2024 10:56
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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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
Leg Curl
4
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Chest Press (Cable)
2
1
8-12 reps
8-12 reps
RPE 8-10
RPE 10-10
4
Lying Chest Supported Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Bicep Curl (Machine)
4
12-15 reps
RPE 10
6
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 8-10
2
Leg Press (45 Degrees)
4
6-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 9.5
5
Bicep Curl (Machine)
4
12-15 reps
RPE 10
6
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Chest Press (Cable)
2
1
8-12 reps
8-12 reps
RPE 8-10
RPE 10-10
4
Lying Chest Supported Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Bicep Curl (Machine)
4
12-15 reps
RPE 10
6
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Chest Press (Cable)
2
1
8-12 reps
8-12 reps
RPE 8-10
RPE 10-10
4
Lying Chest Supported Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Bicep Curl (Machine)
4
12-15 reps
RPE 10
6
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Chest Press (Cable)
2
1
8-12 reps
8-12 reps
RPE 8-10
RPE 10-10
4
Lying Chest Supported Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Bicep Curl (Machine)
4
12-15 reps
RPE 10
6
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Chest Press (Cable)
2
1
8-12 reps
8-12 reps
RPE 8-10
RPE 10-10
4
Lying Chest Supported Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Bicep Curl (Machine)
4
12-15 reps
RPE 10
6
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 8-10
3
Leg Extension
4
12-15 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bench Press (Wide Grip)
3
6-10 reps
RPE 8-10
6A
Bayesian Curl
2
12-15 reps
RPE 10
6B
Upright Row (Barbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Seated Dip (Machine)
4
12-15 reps
RPE 9.5
3
Leg Extension
4
12-15 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
DY Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6A
Bayesian Curl
2
12-15 reps
RPE 10
6B
Upright Row (Barbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 8-10
3
Leg Extension
4
12-15 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bench Press (Wide Grip)
3
6-10 reps
RPE 8-10
6A
Bayesian Curl
2
12-15 reps
RPE 10
6B
Upright Row (Barbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 8-10
3
Leg Extension
4
12-15 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bench Press (Wide Grip)
3
6-10 reps
RPE 8-10
6A
Bayesian Curl
2
12-15 reps
RPE 10
6B
Upright Row (Barbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 8-10
3
Leg Extension
4
12-15 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bench Press (Wide Grip)
3
6-10 reps
RPE 8-10
6A
Bayesian Curl
2
12-15 reps
RPE 10
6B
Upright Row (Barbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 8-10
3
Leg Extension
4
12-15 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bench Press (Wide Grip)
3
6-10 reps
RPE 8-10
6A
Bayesian Curl
2
12-15 reps
RPE 10
6B
Upright Row (Barbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
12-15 reps
RPE 10
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
4
Tricep Extension (Machine)
4
12-15 reps
RPE 10
5
Hammer Curl
4
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
12-15 reps
RPE 10
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
4
Tricep Extension (Machine)
4
12-15 reps
RPE 10
5
Hammer Curl
4
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
12-15 reps
RPE 10
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
4
Tricep Extension (Machine)
4
12-15 reps
RPE 10
5
Hammer Curl
4
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
12-15 reps
RPE 10
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
4
Tricep Extension (Machine)
4
12-15 reps
RPE 10
5
Hammer Curl
4
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
12-15 reps
RPE 10
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
4
Tricep Extension (Machine)
4
12-15 reps
RPE 10
5
Hammer Curl
4
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
12-15 reps
RPE 10
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
4
Tricep Extension (Machine)
4
12-15 reps
RPE 10
5
Hammer Curl
4
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8
2
Chest Fly (Machine)4 Sets
12-15 Reps
@10
3
Wide Grip Lat Pulldown4 Sets
5-8 Reps
@10
4
Tricep Extension (Machine)4 Sets
12-15 Reps
@10
5
Hammer Curl4 Sets
12-15 Reps
@10
6
Standing Calf Raise3 Sets
12-15 Reps
@10
Day 1
1
Leg Curl4 Sets
8-12 Reps
@8-10
2
Pendulum Squat2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@10
3
Chest Press (Cable)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-10
@10-10
4
Lying Chest Supported Row2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5
Bicep Curl (Machine)4 Sets
12-15 Reps
@10
6
Lateral Raise (Machine)3 Sets
12-15 Reps
@9.5
Day 2
1
Shoulder Press (Plate Loaded)2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
2
V-Handle Tricep Pushdown (Cable)4 Sets
10-12 Reps
@8-10
3
Leg Extension4 Sets
12-15 Reps
@9.5
4
Chest Supported Row (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Bench Press (Wide Grip)3 Sets
6-10 Reps
@8-10
6A
Bayesian Curl2 Sets
12-15 Reps
@10
6B
Upright Row (Barbell)2 Sets
12-15 Reps
@8