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BoostcampPNG

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 09, 2025 12:16
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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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