Program Description
You have 2 Set per excercise. Perform 2-3 Warm Up Sets (RPE 6 max., No Rest in between) Then: 6-10 = Dynamic Progression (Stack weight If you get 10) The Rest is Always HIT Style. Try to Hit the lowest range (8) with perfect Form. The Rest can be cheated. After that try to Push beyond failure with Intensity techiques Like partials, Rest pause, Static hold at the end. If the exercise gives you 2 setz with 8-12, then Just Push beyond failure at the Last Set. YOU HAVE TO PUSH THE SETS RPE 12++ TO MAKE THIS PROGRAM WORK. Do Not overthink IT you want to Switch Up an excercise. For example If the Chest Press is no available then do DB press. Or If you like Machine lateral Raise more then DB then do this.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedFeb 06, 2025 09:25
- Last EditedFeb 07, 2025 01:08
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Overhead Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
Face Pull
2
8-12 reps
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Overhead Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
Face Pull
2
8-12 reps
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Overhead Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
Face Pull
2
8-12 reps
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Overhead Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
Face Pull
2
8-12 reps
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Overhead Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
Face Pull
2
8-12 reps
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Overhead Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
Face Pull
2
8-12 reps
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Overhead Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
Face Pull
2
8-12 reps
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Overhead Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
Face Pull
2
8-12 reps
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Preacher Curl Machine
1
1
6-10 reps
8-12 reps
-
-
6
Seated Dip (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Preacher Curl Machine
1
1
6-10 reps
8-12 reps
-
-
6
Seated Dip (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Preacher Curl Machine
1
1
6-10 reps
8-12 reps
-
-
6
Seated Dip (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Preacher Curl Machine
1
1
6-10 reps
8-12 reps
-
-
6
Seated Dip (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Preacher Curl Machine
1
1
6-10 reps
8-12 reps
-
-
6
Seated Dip (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Preacher Curl Machine
1
1
6-10 reps
8-12 reps
-
-
6
Seated Dip (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Preacher Curl Machine
1
1
6-10 reps
8-12 reps
-
-
6
Seated Dip (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Preacher Curl Machine
1
1
6-10 reps
8-12 reps
-
-
6
Seated Dip (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Partial Calf Raise
2
8-12 reps
-
7
Cable Crunch
1
1
6-10 reps
8-12 reps
-
-
Week 1
1 / 8 Weeks
Day 2
1
Leg Curl2 Sets
8-12 Reps
-
2
Hip Adductor (Machine)2 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
4
Romanian Deadlift (Dumbbell)1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
5
Leg Extension2 Sets
8-12 Reps
-
6
Partial Calf Raise2 Sets
8-12 Reps
-
7
Cable Crunch1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
Day 4
1
Leg Curl2 Sets
8-12 Reps
-
2
Hip Adductor (Machine)2 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
4
Romanian Deadlift (Dumbbell)1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
5
Leg Extension2 Sets
8-12 Reps
-
6
Partial Calf Raise2 Sets
8-12 Reps
-
7
Cable Crunch1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
Day 1
1
Chest Press (Machine)1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
2
Chest Supported Row (Machine)1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
3
Overhead Press (Machine)1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
4
Face Pull2 Sets
8-12 Reps
-
5
One Arm Lateral Raise (Cable)2 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)2 Sets
8-12 Reps
-
7
Hammer Curl2 Sets
8-12 Reps
-
Day 3
1
Wide Grip Lat Pulldown1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
2
Incline Bench Press (Dumbbell)1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
3
Reverse Pec Deck2 Sets
8-12 Reps
-
4
Pec Deck (Machine)2 Sets
8-12 Reps
-
5
Preacher Curl Machine1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
6
Seated Dip (Machine)1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
7
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
-