Program Description
Gain strength and muscle mass. From week to week, you can change all the exercises and move them around just don't touch bench or deadlift. If your joints cannot handle bench/deadlift/squat or you don't have access to a free barbell, then you can replace them with a similar exercise. BTW remember that this is my program, and some people respond to this amount of volume paired with intensity differently than I. (All sets should be taken to RPE 8.5+). I have two back days because I view my back as a weak point I want to make a strong point. People with weak delts or chest might want to have multiple chest or delt days. Anyways enjoy the program.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedDec 24, 2024 06:26
- Last EditedJan 01, 2025 03:20
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
1
5-8 reps
5-8 reps
2-3 reps
8-12 reps
RPE 6
RPE 9
RPE 9
RPE 8.5
2
Incline Bench Press (Barbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
12-20 reps
-
4
Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Cardio
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
1
5-8 reps
5-8 reps
2-3 reps
8-12 reps
RPE 6
RPE 9
RPE 9
RPE 8.5
2
Incline Bench Press (Barbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
12-20 reps
-
4
Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Cardio
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
1
5-8 reps
5-8 reps
2-3 reps
8-12 reps
RPE 6
RPE 9
RPE 9
RPE 8.5
2
Incline Bench Press (Barbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
12-20 reps
-
4
Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Cardio
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
1
5-8 reps
5-8 reps
2-3 reps
8-12 reps
RPE 6
RPE 9
RPE 9
RPE 8.5
2
Incline Bench Press (Barbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
12-20 reps
-
4
Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Cardio
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
1
5-8 reps
5-8 reps
2-3 reps
8-12 reps
RPE 6
RPE 9
RPE 9
RPE 8.5
2
Incline Bench Press (Barbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
12-20 reps
-
4
Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Cardio
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
T-Bar Row
2
1
8-15 reps
6-12 reps
-
-
3
Single Arm Row (Dumbbell)
1
2
8-15 reps
6-12 reps
-
-
4
Standing Pullover (Cable)
3
10-18 reps
-
5
Cardio
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
T-Bar Row
2
1
8-15 reps
6-12 reps
-
-
3
Single Arm Row (Dumbbell)
1
2
8-15 reps
6-12 reps
-
-
4
Standing Pullover (Cable)
3
10-18 reps
-
5
Cardio
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
T-Bar Row
2
1
8-15 reps
6-12 reps
-
-
3
Single Arm Row (Dumbbell)
1
2
8-15 reps
6-12 reps
-
-
4
Standing Pullover (Cable)
3
10-18 reps
-
5
Cardio
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
T-Bar Row
2
1
8-15 reps
6-12 reps
-
-
3
Single Arm Row (Dumbbell)
1
2
8-15 reps
6-12 reps
-
-
4
Standing Pullover (Cable)
3
10-18 reps
-
5
Cardio
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
T-Bar Row
2
1
8-15 reps
6-12 reps
-
-
3
Single Arm Row (Dumbbell)
1
2
8-15 reps
6-12 reps
-
-
4
Standing Pullover (Cable)
3
10-18 reps
-
5
Cardio
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-15 reps
5-10 reps
8-12 reps
-
-
-
2
Lateral Raise (Cable)
3
10-18 reps
-
3
Seated Lateral Raise
3
10-18 reps
-
4
Single Arm Rear Delt Cable Fly
4
10-18 reps
-
5
Bicep Curl (EZ Bar)
4
10-20 reps
-
6
Preacher Curl Machine
3
8-14 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-15 reps
5-10 reps
8-12 reps
-
-
-
2
Lateral Raise (Cable)
3
10-18 reps
-
3
Seated Lateral Raise
3
10-18 reps
-
4
Single Arm Rear Delt Cable Fly
4
10-18 reps
-
5
Bicep Curl (EZ Bar)
4
10-20 reps
-
6
Preacher Curl Machine
3
8-14 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-15 reps
5-10 reps
8-12 reps
-
-
-
2
Lateral Raise (Cable)
3
10-18 reps
-
3
Seated Lateral Raise
3
10-18 reps
-
4
Single Arm Rear Delt Cable Fly
4
10-18 reps
-
5
Bicep Curl (EZ Bar)
4
10-20 reps
-
6
Preacher Curl Machine
3
8-14 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-15 reps
5-10 reps
8-12 reps
-
-
-
2
Lateral Raise (Cable)
3
10-18 reps
-
3
Seated Lateral Raise
3
10-18 reps
-
4
Single Arm Rear Delt Cable Fly
4
10-18 reps
-
5
Bicep Curl (EZ Bar)
4
10-20 reps
-
6
Preacher Curl Machine
3
8-14 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-15 reps
5-10 reps
8-12 reps
-
-
-
2
Lateral Raise (Cable)
3
10-18 reps
-
3
Seated Lateral Raise
3
10-18 reps
-
4
Single Arm Rear Delt Cable Fly
4
10-18 reps
-
5
Bicep Curl (EZ Bar)
4
10-20 reps
-
6
Preacher Curl Machine
3
8-14 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
8-12 reps
5-8 reps
-
-
2
Tricep Extension (Cable)
2
1
8-15 reps
8-12 reps
-
-
3
Single Arm Overhead Tricep Extension
3
8-15 reps
-
4
Deficit Deadlift (Barbell)
2
5-8 reps
-
5
Deadlift (Barbell)
1
2
5-8 reps
3-5 reps
-
-
6
Lat Pulldown
2
8-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
8-12 reps
5-8 reps
-
-
2
Tricep Extension (Cable)
2
1
8-15 reps
8-12 reps
-
-
3
Single Arm Overhead Tricep Extension
3
8-15 reps
-
4
Deficit Deadlift (Barbell)
2
5-8 reps
-
5
Deadlift (Barbell)
1
2
5-8 reps
3-5 reps
-
-
6
Lat Pulldown
2
8-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
8-12 reps
5-8 reps
-
-
2
Tricep Extension (Cable)
2
1
8-15 reps
8-12 reps
-
-
3
Single Arm Overhead Tricep Extension
3
8-15 reps
-
4
Deficit Deadlift (Barbell)
2
5-8 reps
-
5
Deadlift (Barbell)
1
2
5-8 reps
3-5 reps
-
-
6
Lat Pulldown
2
8-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
8-12 reps
5-8 reps
-
-
2
Tricep Extension (Cable)
2
1
8-15 reps
8-12 reps
-
-
3
Single Arm Overhead Tricep Extension
3
8-15 reps
-
4
Deficit Deadlift (Barbell)
2
5-8 reps
-
5
Deadlift (Barbell)
1
2
5-8 reps
3-5 reps
-
-
6
Lat Pulldown
2
8-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
8-12 reps
5-8 reps
-
-
2
Tricep Extension (Cable)
2
1
8-15 reps
8-12 reps
-
-
3
Single Arm Overhead Tricep Extension
3
8-15 reps
-
4
Deficit Deadlift (Barbell)
2
5-8 reps
-
5
Deadlift (Barbell)
1
2
5-8 reps
3-5 reps
-
-
6
Lat Pulldown
2
8-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Cardio
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
5-8 reps
15-30 reps
10-15 reps
-
-
-
-
2
Hack Squat
1
2
8-20 reps
8-15 reps
-
-
3
Leg Extension
2
10-20 reps
-
4
Lying Leg Curl
4
10-20 reps
-
5
Standing Calf Raise
3
10-18 reps
-
6
Seated Calf Raise
2
10-18 reps
-
7
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
5-8 reps
15-30 reps
10-15 reps
-
-
-
-
2
Hack Squat
1
2
8-20 reps
8-15 reps
-
-
3
Leg Extension
2
10-20 reps
-
4
Lying Leg Curl
4
10-20 reps
-
5
Standing Calf Raise
3
10-18 reps
-
6
Seated Calf Raise
2
10-18 reps
-
7
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
5-8 reps
15-30 reps
10-15 reps
-
-
-
-
2
Hack Squat
1
2
8-20 reps
8-15 reps
-
-
3
Leg Extension
2
10-20 reps
-
4
Lying Leg Curl
4
10-20 reps
-
5
Standing Calf Raise
3
10-18 reps
-
6
Seated Calf Raise
2
10-18 reps
-
7
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
5-8 reps
15-30 reps
10-15 reps
-
-
-
-
2
Hack Squat
1
2
8-20 reps
8-15 reps
-
-
3
Leg Extension
2
10-20 reps
-
4
Lying Leg Curl
4
10-20 reps
-
5
Standing Calf Raise
3
10-18 reps
-
6
Seated Calf Raise
2
10-18 reps
-
7
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
5-8 reps
15-30 reps
10-15 reps
-
-
-
-
2
Hack Squat
1
2
8-20 reps
8-15 reps
-
-
3
Leg Extension
2
10-20 reps
-
4
Lying Leg Curl
4
10-20 reps
-
5
Standing Calf Raise
3
10-18 reps
-
6
Seated Calf Raise
2
10-18 reps
-
7
Cardio
1
-
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Paused)1 Set
2 Sets
2 Sets
1 Set
5-8 Reps
5-8 Reps
2-3 Reps
8-12 Reps
@6
@9
@9
@8.5
2
Incline Bench Press (Barbell)3 Sets
8-15 Reps
-
3
Chest Press (Machine)3 Sets
12-20 Reps
-
4
Tricep Extension (Cable)3 Sets
8-15 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
-
6
Cardio1 Set
-
-
Day 2
1
Lat Pulldown3 Sets
8-15 Reps
-
2
T-Bar Row2 Sets
1 Set
8-15 Reps
6-12 Reps
-
-
3
Single Arm Row (Dumbbell)1 Set
2 Sets
8-15 Reps
6-12 Reps
-
-
4
Standing Pullover (Cable)3 Sets
10-18 Reps
-
5
Cardio1 Set
-
-
Day 3
1
Cardio1 Set
-
-
Day 4
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-15 Reps
5-10 Reps
8-12 Reps
-
-
-
2
Lateral Raise (Cable)3 Sets
10-18 Reps
-
3
Seated Lateral Raise3 Sets
10-18 Reps
-
4
Single Arm Rear Delt Cable Fly4 Sets
10-18 Reps
-
5
Bicep Curl (EZ Bar)4 Sets
10-20 Reps
-
6
Preacher Curl Machine3 Sets
8-14 Reps
-
7
Incline Curl (Dumbbell)2 Sets
8-12 Reps
-
8
Cardio1 Set
-
-
Day 5
1
Bench Press (Close Grip)2 Sets
1 Set
8-12 Reps
5-8 Reps
-
-
2
Tricep Extension (Cable)2 Sets
1 Set
8-15 Reps
8-12 Reps
-
-
3
Single Arm Overhead Tricep Extension3 Sets
8-15 Reps
-
4
Deficit Deadlift (Barbell)2 Sets
5-8 Reps
-
5
Deadlift (Barbell)1 Set
2 Sets
5-8 Reps
3-5 Reps
-
-
6
Lat Pulldown2 Sets
8-15 Reps
-
7
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
8
Cardio1 Set
-
-
Day 6
1
Cardio1 Set
-
-
Day 7
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
5-8 Reps
15-30 Reps
10-15 Reps
-
-
-
-
2
Hack Squat1 Set
2 Sets
8-20 Reps
8-15 Reps
-
-
3
Leg Extension2 Sets
10-20 Reps
-
4
Lying Leg Curl4 Sets
10-20 Reps
-
5
Standing Calf Raise3 Sets
10-18 Reps
-
6
Seated Calf Raise2 Sets
10-18 Reps
-
7
Cardio1 Set
-
-