Program Description
4 lifting days 2 x Zone 2 or weight vest hikes
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 05, 2025 01:55
- Last EditedJul 05, 2025 02:35
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
-
1B
Lock BIG 3 FOR SHOULDERS
3
-
1C
Wide Grip Lat Pulldown
3
-
2A
Dip (Weighted)
2
-
2B
Dumbbell Row
2
-
3A
Overhead Press (Barbell)
2
-
3B
Bicep Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
-
1B
Lock BIG 3 FOR SHOULDERS
3
-
1C
Wide Grip Lat Pulldown
3
-
2A
Dip (Weighted)
2
-
2B
Dumbbell Row
2
-
3A
Overhead Press (Barbell)
2
-
3B
Bicep Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
-
1B
Lock BIG 3 FOR SHOULDERS
3
-
1C
Wide Grip Lat Pulldown
3
-
2A
Dip (Weighted)
2
-
2B
Dumbbell Row
2
-
3A
Overhead Press (Barbell)
2
-
3B
Bicep Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
-
1B
Lock BIG 3 FOR SHOULDERS
3
-
1C
Wide Grip Lat Pulldown
3
-
2A
Dip (Weighted)
2
-
2B
Dumbbell Row
2
-
3A
Overhead Press (Barbell)
2
-
3B
Bicep Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
-
1B
Lock BIG 3 FOR SHOULDERS
3
-
1C
Wide Grip Lat Pulldown
3
-
2A
Dip (Weighted)
2
-
2B
Dumbbell Row
2
-
3A
Overhead Press (Barbell)
2
-
3B
Bicep Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
-
1B
Lock BIG 3 FOR SHOULDERS
3
-
1C
Wide Grip Lat Pulldown
3
-
2A
Dip (Weighted)
2
-
2B
Dumbbell Row
2
-
3A
Overhead Press (Barbell)
2
-
3B
Bicep Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
-
1B
Lock BIG 3 FOR SHOULDERS
3
-
1C
Wide Grip Lat Pulldown
3
-
2A
Dip (Weighted)
2
-
2B
Dumbbell Row
2
-
3A
Overhead Press (Barbell)
2
-
3B
Bicep Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
-
1B
Lock BIG 3 FOR SHOULDERS
3
-
1C
Wide Grip Lat Pulldown
3
-
2A
Dip (Weighted)
2
-
2B
Dumbbell Row
2
-
3A
Overhead Press (Barbell)
2
-
3B
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
-
1B
Goblet Squat
3
-
1C
Hanging Knee Raise
3
-
2A
Hack Squat
2
-
2B
Seated Calf Raise
2
-
3A
Seated Hamstring Curl
2
-
3B
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
-
1B
Goblet Squat
3
-
1C
Hanging Knee Raise
3
-
2A
Hack Squat
2
-
2B
Seated Calf Raise
2
-
3A
Seated Hamstring Curl
2
-
3B
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
-
1B
Goblet Squat
3
-
1C
Hanging Knee Raise
3
-
2A
Hack Squat
2
-
2B
Seated Calf Raise
2
-
3A
Seated Hamstring Curl
2
-
3B
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
-
1B
Goblet Squat
3
-
1C
Hanging Knee Raise
3
-
2A
Hack Squat
2
-
2B
Seated Calf Raise
2
-
3A
Seated Hamstring Curl
2
-
3B
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
-
1B
Goblet Squat
3
-
1C
Hanging Knee Raise
3
-
2A
Hack Squat
2
-
2B
Seated Calf Raise
2
-
3A
Seated Hamstring Curl
2
-
3B
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
-
1B
Goblet Squat
3
-
1C
Hanging Knee Raise
3
-
2A
Hack Squat
2
-
2B
Seated Calf Raise
2
-
3A
Seated Hamstring Curl
2
-
3B
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
-
1B
Goblet Squat
3
-
1C
Hanging Knee Raise
3
-
2A
Hack Squat
2
-
2B
Seated Calf Raise
2
-
3A
Seated Hamstring Curl
2
-
3B
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
-
1B
Goblet Squat
3
-
1C
Hanging Knee Raise
3
-
2A
Hack Squat
2
-
2B
Seated Calf Raise
2
-
3A
Seated Hamstring Curl
2
-
3B
Walking Lunge (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Seal Row
3
-
1C
Lat Pulldown (Close Grip)
3
-
2A
Incline Bench Press (Barbell)
2
-
2B
Seal Row
2
-
3A
Chin-Up (Assisted)
2
-
3B
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Seal Row
3
-
1C
Lat Pulldown (Close Grip)
3
-
2A
Incline Bench Press (Barbell)
2
-
2B
Seal Row
2
-
3A
Chin-Up (Assisted)
2
-
3B
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Seal Row
3
-
1C
Lat Pulldown (Close Grip)
3
-
2A
Incline Bench Press (Barbell)
2
-
2B
Seal Row
2
-
3A
Chin-Up (Assisted)
2
-
3B
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Seal Row
3
-
1C
Lat Pulldown (Close Grip)
3
-
2A
Incline Bench Press (Barbell)
2
-
2B
Seal Row
2
-
3A
Chin-Up (Assisted)
2
-
3B
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Seal Row
3
-
1C
Lat Pulldown (Close Grip)
3
-
2A
Incline Bench Press (Barbell)
2
-
2B
Seal Row
2
-
3A
Chin-Up (Assisted)
2
-
3B
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Seal Row
3
-
1C
Lat Pulldown (Close Grip)
3
-
2A
Incline Bench Press (Barbell)
2
-
2B
Seal Row
2
-
3A
Chin-Up (Assisted)
2
-
3B
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Seal Row
3
-
1C
Lat Pulldown (Close Grip)
3
-
2A
Incline Bench Press (Barbell)
2
-
2B
Seal Row
2
-
3A
Chin-Up (Assisted)
2
-
3B
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Seal Row
3
-
1C
Lat Pulldown (Close Grip)
3
-
2A
Incline Bench Press (Barbell)
2
-
2B
Seal Row
2
-
3A
Chin-Up (Assisted)
2
-
3B
Tricep Pushdown (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
-
1B
Back Extension
3
-
1C
Hip Abductor (Machine)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Standing Calf Raise
2
-
3A
Farmer's Walk (Weighted)
2
-
3B
Neck Extension
2
-
4A
Leg Press
2
-
4B
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
-
1B
Back Extension
3
-
1C
Hip Abductor (Machine)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Standing Calf Raise
2
-
3A
Farmer's Walk (Weighted)
2
-
3B
Neck Extension
2
-
4A
Leg Press
2
-
4B
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
-
1B
Back Extension
3
-
1C
Hip Abductor (Machine)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Standing Calf Raise
2
-
3A
Farmer's Walk (Weighted)
2
-
3B
Neck Extension
2
-
4A
Leg Press
2
-
4B
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
-
1B
Back Extension
3
-
1C
Hip Abductor (Machine)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Standing Calf Raise
2
-
3A
Farmer's Walk (Weighted)
2
-
3B
Neck Extension
2
-
4A
Leg Press
2
-
4B
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
-
1B
Back Extension
3
-
1C
Hip Abductor (Machine)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Standing Calf Raise
2
-
3A
Farmer's Walk (Weighted)
2
-
3B
Neck Extension
2
-
4A
Leg Press
2
-
4B
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
-
1B
Back Extension
3
-
1C
Hip Abductor (Machine)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Standing Calf Raise
2
-
3A
Farmer's Walk (Weighted)
2
-
3B
Neck Extension
2
-
4A
Leg Press
2
-
4B
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
-
1B
Back Extension
3
-
1C
Hip Abductor (Machine)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Standing Calf Raise
2
-
3A
Farmer's Walk (Weighted)
2
-
3B
Neck Extension
2
-
4A
Leg Press
2
-
4B
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
-
1B
Back Extension
3
-
1C
Hip Abductor (Machine)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Standing Calf Raise
2
-
3A
Farmer's Walk (Weighted)
2
-
3B
Neck Extension
2
-
4A
Leg Press
2
-
4B
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Week 1
1 / 8 Weeks
Day 2
1A
Leg Extension3 Sets
-
1B
Goblet Squat3 Sets
-
1C
Hanging Knee Raise3 Sets
-
2A
Hack Squat2 Sets
-
2B
Seated Calf Raise2 Sets
-
3A
Seated Hamstring Curl2 Sets
-
3B
Walking Lunge (Dumbbell)2 Sets
-
Day 4
1A
Push Up3 Sets
-
1B
Seal Row3 Sets
-
1C
Lat Pulldown (Close Grip)3 Sets
-
2A
Incline Bench Press (Barbell)2 Sets
-
2B
Seal Row2 Sets
-
3A
Chin-Up (Assisted)2 Sets
-
3B
Tricep Pushdown (Cable)2 Sets
-
Day 5
1A
Seated Hamstring Curl3 Sets
-
1B
Back Extension3 Sets
-
1C
Hip Abductor (Machine)3 Sets
-
2A
Romanian Deadlift (Barbell)2 Sets
-
2B
Standing Calf Raise2 Sets
-
3A
Farmer's Walk (Weighted)2 Sets
-
3B
Neck Extension2 Sets
-
4A
Leg Press2 Sets
-
4B
Abs Crunch (Machine)2 Sets
-
Day 3
1
Cardio (Zone 2)1 Set
-
Day 6
1
Cardio (Zone 2)1 Set
-
Day 1
1A
Overhead Tricep Extension (Cable)3 Sets
-
1B
Lock BIG 3 FOR SHOULDERS3 Sets
-
1C
Wide Grip Lat Pulldown3 Sets
-
2A
Dip (Weighted)2 Sets
-
2B
Dumbbell Row2 Sets
-
3A
Overhead Press (Barbell)2 Sets
-
3B
Bicep Curl (Barbell)2 Sets
-