Program Description
Program for early intermediates to make some good gains combining weights with main calisthenics movements. Feel free to add calf and neck work if needed. Train close to failure. Don’t leave more than 2 reps in the tank!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedNov 26, 2024 01:53
- Last EditedNov 26, 2024 03:19
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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
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Chin-Up (Bodyweight)
2
AMRAP
-
3B
Dip (Bodyweight)
2
AMRAP
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Chin-Up (Bodyweight)
2
AMRAP
-
3B
Dip (Bodyweight)
2
AMRAP
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Chin-Up (Bodyweight)
2
AMRAP
-
3B
Dip (Bodyweight)
2
AMRAP
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Chin-Up (Bodyweight)
2
AMRAP
-
3B
Dip (Bodyweight)
2
AMRAP
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Chin-Up (Bodyweight)
2
AMRAP
-
3B
Dip (Bodyweight)
2
AMRAP
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Chin-Up (Bodyweight)
2
AMRAP
-
3B
Dip (Bodyweight)
2
AMRAP
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Chin-Up (Bodyweight)
2
AMRAP
-
3B
Dip (Bodyweight)
2
AMRAP
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Chin-Up (Bodyweight)
2
AMRAP
-
3B
Dip (Bodyweight)
2
AMRAP
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Barbell Row
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Curl
2
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Barbell Row
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Curl
2
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Barbell Row
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Curl
2
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Barbell Row
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Curl
2
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Barbell Row
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Curl
2
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Barbell Row
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Curl
2
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Barbell Row
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Curl
2
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Barbell Row
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Curl
2
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Upright Row (Dumbbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Upright Row (Dumbbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Upright Row (Dumbbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Upright Row (Dumbbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Upright Row (Dumbbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Upright Row (Dumbbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Upright Row (Dumbbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Dead Hang
2
0.5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hanging Knee Raise
3
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Upright Row (Dumbbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bicep Curl (Cable)3 Sets
8-12 Reps
-
1B
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
2A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
2B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
3A
Chin-Up (Bodyweight)2 Sets
AMRAP
-
3B
Dip (Bodyweight)2 Sets
AMRAP
-
4A
One Arm Lateral Raise (Cable)3 Sets
10-15 Reps
-
4B
Cable Crunch3 Sets
10-15 Reps
-
Day 2
1A
Squat (Barbell)3 Sets
4-8 Reps
-
1B
Dead Hang2 Sets
0.5 mins
-
2A
Barbell Row3 Sets
8-12 Reps
-
2B
Hanging Knee Raise3 Sets
8-12 Reps
-
3A
Leg Curl2 Sets
10-15 Reps
-
3B
Leg Extension2 Sets
10-15 Reps
-
4A
Hyperextension2 Sets
10-15 Reps
-
4B
Reverse Bicep Curl (EZ Bar)2 Sets
8-12 Reps
-
Day 3
1A
Dip (Weighted)3 Sets
4-8 Reps
-
1B
Pull-Up (Weighted)3 Sets
4-8 Reps
-
2A
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
2B
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
3B
Single Arm Overhead Tricep Extension3 Sets
10-15 Reps
-
4A
One Arm Lateral Raise (Cable)3 Sets
10-15 Reps
-
4B
Cable Crunch3 Sets
10-15 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
1B
Dead Hang2 Sets
0.5 mins
-
2A
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
2B
Hanging Knee Raise3 Sets
8-12 Reps
-
3A
Leg Extension2 Sets
10-15 Reps
-
3B
Leg Curl2 Sets
10-15 Reps
-
4A
Upright Row (Dumbbell)3 Sets
10-15 Reps
-
4B
Wrist Curls3 Sets
10-15 Reps
-