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BoostcampPNG

The New Workout Plan

by Endervictor
3 athletes joined

Program Description

A simple and all encompassing program for mainly bodybuilding that will build you a physique you'll be showing off at every available opportunity.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 01:03
  • Last Edited
    Aug 03, 2025 05:39

Summary

Transform your physique with **The New Workout Plan**, a dynamic 4-week program designed for daily engagement and comprehensive muscle development. Each week features a balanced split of push, pull, and aesthetics days, ensuring you target every major muscle group effectively. With a mix of compound and isolation exercises, this plan is structured to enhance strength and sculpt your body through high-rep ranges and varying intensities. Commit to 7 days a week, and watch your gains soar as you push your limits and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Chest
15.1%
Triceps
12.1%
Front Delts
9.8%
Biceps
7.9%
Lats
7.4%
Abs
7.1%
Forearms
6.8%
Upper Back
6%
Quadriceps
5.9%
Hamstrings
5.2%
Middle Delts
4.6%
Glutes
4%
Calves
2.7%
Other
1.8%
Lower Back
1.6%
Adductors
1.1%
Rear Delts
0.6%
Abductors
0.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
JM Press (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Katana Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
5
Dip (Assisted)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
JM Press (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Katana Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
5
Dip (Assisted)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
5A
Lat Pulldown
3
8-12 reps
RPE 10
5B
Seated Row (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Pullover (EZ Bar)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
5A
Lat Pulldown
3
8-12 reps
RPE 10
5B
Seated Row (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Pullover (EZ Bar)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2A
Wrist Curls
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3A
Decline Sit Up (Weighted)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3B
Side Bend (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4A
Lateral Raise (Cable)
2
RPE 10
4B
Hanging Leg Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2A
Wrist Curls
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3
Ab Wheel
2
RPE 10
4A
Lateral Raise (Cable)
2
RPE 10
4B
Hanging Leg Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2A
Wrist Curls
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3A
Decline Sit Up (Weighted)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3B
Side Bend (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4A
Lateral Raise (Cable)
2
RPE 10
4B
Hanging Leg Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2A
Wrist Curls
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3
Ab Wheel
2
RPE 10
4A
Lateral Raise (Cable)
2
RPE 10
4B
Hanging Leg Raise
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
4B
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Smith Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
5
Leg Press (45 Degrees)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
4B
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Smith Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
5
Leg Press (45 Degrees)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 1
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
JM Press (Smith Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
5A
Lat Pulldown
3 Sets
8-12 Reps
@10
5B
Seated Row (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
2A
Wrist Curls
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@8
@9
@10
2B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@8
@9
@10
3A
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@8
@9
@10
3B
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4A
Lateral Raise (Cable)
2 Sets
@10
4B
Hanging Leg Raise
2 Sets
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
4B
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 5
1
Cable Crossover
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 6
1
Run
1 Set
30 mins
@7
Day 7
1
Walk
1 Set
30 mins
@1