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Program Description

Overall growth

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 13, 2024 08:06
  • Last Edited
    Jun 13, 2024 08:49
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
15 Reps
-
-
2
Chest Fly (Cable)
1 Set
1 Set
15 Reps
-
-
3
Push Up
3 Sets
15 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
Day 2
1
Lat Pulldown
2 Sets
12 Reps
-
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
4
Back Extension
2 Sets
15 Reps
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
6
Spider Curl (EZ bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
Day 3
1
Hack Squat
5 Sets
-
2
Deadlift (Barbell)
3 Sets
-
3
Calf Raise (Leg Press)
5 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
15 Reps
-
-
2
Chest Fly (Cable)
1 Set
1 Set
15 Reps
-
-
3
Push Up
3 Sets
15 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
Day 5
1
Lat Pulldown
2 Sets
12 Reps
-
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
4
Back Extension
2 Sets
15 Reps
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
6
Spider Curl (EZ bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-