Program Description
Program breakdown: Monday - Upper Tuesday - Lower Wednesday - REST Thursday - Upper Friday - Lower Saturday - Arms Sunday - REST Progression Scheme: It is important that you focus on adding weights as the primary driver of progression, although this program will serve as a double progression scheme in which you have a rep range (e.g. 6-8), and you must not add weight to your sets until you have achieved the top end of the rep range. Personally, I will add weight to set 1 if I reach 8 reps, but then use the same weight for set 2 as last week until I reach the 8 reps. This program is designed based on HIT. It is okay to leave 1 RIR for larger muscle groups, but I typically like to go to failure for arms.
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJan 24, 2025 10:10
- Last EditedFeb 08, 2025 12:30
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bicep Curl (Machine)2 Sets
5-7 Reps
@10
2
Chest Press (Machine)3 Sets
5-7 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)2 Sets
8-10 Reps
@10
3B
Hammer Curl (Cable)2 Sets
8-10 Reps
@10
4
Chest Supported Row (Machine)2 Sets
5-7 Reps
@10
5
Seated Dip (Machine)1 Set
6-8 Reps
@10
6
Wide Grip Lat Pulldown1 Set
6-8 Reps
@10
Day 2
1
Hack Squat2 Sets
4-6 Reps
@10
2
Romanian Deadlift (Barbell)1 Set
4-6 Reps
@10
3
Seated Hamstring Curl2 Sets
6-8 Reps
@10
4
Leg Extension1 Set
6-8 Reps
@10
5
Hip Adductor (Machine)2 Sets
6-8 Reps
@10
6
Standing Calf Raise2 Sets
8-10 Reps
@10
Day 3
1
Pull-Up (Neutral Grip, Weighted)2 Sets
5-7 Reps
@10
2
Lat Pulldown (Neutral Grip)1 Set
5-7 Reps
@10
3
Incline Chest Press (Machine)3 Sets
5-7 Reps
@10
4
Bicep Curl (Machine)2 Sets
6-8 Reps
@10
5
French Press2 Sets
8-10 Reps
@10
6
Lateral Raise (Cable)2 Sets
10-12 Reps
@10
7
Chest Supported Row (Neutral Grip)1 Set
5-7 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)2 Sets
4-6 Reps
@9
2
Hack Squat1 Set
4-6 Reps
@10
3
Leg Extension2 Sets
6-8 Reps
@10
4
Hamstring Curl1 Set
6-8 Reps
@10
5
Hip Adductor (Machine)2 Sets
6-8 Reps
@10
6
Seated Calf Raise2 Sets
6-8 Reps
@10
Day 5
1
Preacher Curl (Dumbbell)2 Sets
6-8 Reps
@10
2
Shoulder Press (Machine)2 Sets
6-8 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)2 Sets
8-10 Reps
@10
3B
Hammer Curl (Cable)2 Sets
8-10 Reps
@10
4
Lateral Raise (Cable)2 Sets
10-12 Reps
@10
5
Chest Fly (Machine)1 Set
6-8 Reps
@10
6
Rear Delt Fly (Machine)1 Set
8-10 Reps
@10