5.0
(1 rating)
Program Description
Moderate volume with higher frequency for arms and shoulders (trained each workout) Best for irregular work schedules. Ideally run the upper/lower on weekends and the full body on Wednesday,(for example) to hit each muscle group at least twice a week but minimise overlapping recovery. Feel free to swap the days around depending on workout schedule but if you’re going to train 2 days back to back then make these the upper/lower workouts
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedJun 23, 2024 11:32
- Last EditedAug 16, 2024 11:59
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Week 1
1 / 10 Weeks
Day 1
1A
Cambered Bar Barbell Bench press4 Sets
-
1B
Chin-Up (Bodyweight)4 Sets
-
2A
Pec Fly (Dumbbell)2 Sets
-
2B
Inverted Row2 Sets
-
3A
Bicep Curl (EZ Bar)3 Sets
-
3B
Skull Crusher3 Sets
-
4
Standing Cross Body Cable Lateral Raise4 Sets
-
5A
Face Pull3 Sets
-
5B
Ab Wheel3 Sets
-
Day 2
1
Front Squat (Barbell)2 Sets
2 Reps
-
2A
Hack Squat3 Sets
-
2B
Overhead Tricep Extension (Cable)3 Sets
-
3A
Reverse Nordic Curl3 Sets
-
3B
Bayesian Curl3 Sets
-
4A
Nordic Curl3 Sets
-
4B
Lying Side Lateral Raise3 Sets
-
5A
Romanian Deadlift (Barbell)3 Sets
-
5B
Face Pull3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
-
2
Chest Supported Row (Dumbbell)4 Sets
-
3A
Leg Press4 Sets
-
3B
Dip (Bodyweight)3 Sets
-
4A
Lying Leg Curl3 Sets
-
4B
Lateral Raise (Dumbbell)3 Sets
-
5A
Incline Curl (Dumbbell)3 Sets
-
5B
Ab Wheel3 Sets
-
5C
Face Pull3 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Greg B.Age 42, Man
5 months ago
4 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Awesome (obviously)