logo
BoostcampPNG

Wickham Gym

by Justin H.

Program Description

Full Body Hypertrophy

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 21, 2024 01:10
  • Last Edited
    Jun 18, 2025 08:20

Summary

Transform your physique in just 8 weeks with the Wickham Gym program! Designed for five days a week, this comprehensive workout plan focuses on building strength and muscle across all major muscle groups. Each session combines compound and isolation exercises, utilizing a variety of equipment to maximize your gains. Get ready to push your limits and achieve your fitness goals with targeted workouts that challenge your body and ignite your passion for training!
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
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 (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
4
Hack Squat
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
15 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
T-Bar Row
3 Sets
12 Reps
@9
3A
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9
3B
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
10 Reps
@9
6
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
Day 3
1
Squat (Smith Machine)
3 Sets
12 Reps
@8
2
Leg Press
3 Sets
10 Reps
@9
3
Lying Leg Curl
3 Sets
12 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5A
Hammer Curl
3 Sets
10 Reps
@9
5B
Skull Crusher (Dumbbell)
3 Sets
15 Reps
@8
Day 4
1
Chest Fly (Machine)
3 Sets
12 Reps
@9
2
Pull-Up (Assisted)
3 Sets
12 Reps
@9
3
One Arm Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Cable)
3 Sets
15 Reps
@9
5A
Abs Crunch (Machine)
3 Sets
10 Reps
@8
5B
Standing Calf Raise
3 Sets
10 Reps
@8
6
Cable Flexion Row
3 Sets
10 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Lat Prayer
3 Sets
10 Reps
@8
5A
Bayesian Curl
3 Sets
15 Reps
@9
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9