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London 25

by Toby S.

Program Description

upper body is lacking behind lower. cutting to 10% and then will build from there to 12% max. kinobody style

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 09, 2025 11:56
  • Last Edited
    Sep 12, 2025 02:30

Summary

Embark on an 8-week journey with the London 25 program, designed for those ready to push their limits every day of the week. This comprehensive workout plan combines strength training with a focus on muscle hypertrophy, featuring targeted exercises like the Incline Bench Press and Lat Pulldown. With a full gym setup, you'll engage all major muscle groups, ensuring balanced development and optimal results. Get ready to build strength, enhance endurance, and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Chest
13.7%
Front Delts
11.3%
Biceps
10.2%
Upper Back
9.9%
Lats
9.6%
Middle Delts
6.8%
Hamstrings
5.8%
Quadriceps
4.8%
Rear Delts
4.1%
Glutes
3.6%
Lower Back
2%
Abs
1.5%
Forearms
1.4%
Adductors
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
3
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
3
Bicep Curl (Machine)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
2
Chest Fly (Machine)
2 Sets
8 Reps
@10
3
Chest Press (Machine)
3 Sets
6 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
3
Reverse Pec Deck
2 Sets
8 Reps
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 3
1
Shoulder Press (Machine)
2 Sets
8 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
3
Bicep Curl (Machine)
2 Sets
6 Reps
@10
4
JM Press (Smith Machine)
2 Sets
6 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@10
3
Leg Curl
2 Sets
8 Reps
@10
4
Leg Extension
2 Sets
8 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
2
Chest Fly (Machine)
2 Sets
8 Reps
@10
3
Chest Press (Machine)
3 Sets
6 Reps
@10
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
3
Reverse Pec Deck
2 Sets
8 Reps
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 7
1
Shoulder Press (Machine)
2 Sets
8 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
3
Bicep Curl (Machine)
2 Sets
6 Reps
@10
4
JM Press (Smith Machine)
2 Sets
6 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10