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Logan's Program v1.1

by Logan Sartain
3 athletes joined

Program Description

Get jacked. NOTE: All belt squat on leg days can be substituted for barbell back squat, barbell front squat, or leg press.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 12, 2024 04:04
  • Last Edited
    Jan 08, 2025 01:02
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-12 reps
-
2
Bent Over Row (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6
Face Pull
2
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6
Face Pull
2
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Cable)
4
10-12 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
4
10-12 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2
Bent Over Row (Barbell)
2
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Face Pull
2
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Face Pull
2
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
4
10-12 reps
-
4
Underhand Lat Pulldown
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Chest Fly (Cable)
4
10-12 reps
-
4
Underhand Lat Pulldown
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
7-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
2
10-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
7-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
2
10-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Abs
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Lat Pulldown (Single Arm)
4
10-12 reps
-
4
Shrug (Dumbbell)
4
12-15 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Tricep Kickback
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Kickback
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Incline Chest Press (Machine)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
7
Tricep Kickback
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
4
8-12 reps
-
7
Tricep Kickback
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Chest Press (Machine)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
-
2
Single Leg Press
2
10-12 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Single Leg Press
2
10-12 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-10 reps
-
2
Single Leg Press
2
12-15 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
4
12-15 reps
-
7
Abs Crunch (Machine)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
10-12 reps
-
2
Single Leg Press
2
12-15 reps
-
3
Back Extension (Weighted)
4
10-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
4
12-15 reps
-
7
Abs Crunch (Machine)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
-
2
Single Leg Press
2
10-12 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Single Leg Press
2
10-12 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-10 reps
-
2
Single Leg Press
2
12-15 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
4
12-15 reps
-
7
Abs Crunch (Machine)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
10-12 reps
-
2
Single Leg Press
2
12-15 reps
-
3
Back Extension (Weighted)
4
10-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
4
12-15 reps
-
7
Abs Crunch (Machine)
4
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Shoulder Press (Machine)
3 Sets
12-15 Reps
-
6
Face Pull
2 Sets
10-12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
Day 2
1
Belt Squat
3 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Barbell)
2 Sets
10-12 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
12-15 Reps
-
4
Leg Extension
3 Sets
10-12 Reps
-
5
Leg Curl
3 Sets
10-12 Reps
-
6
Seated Calf Raise
2 Sets
12-15 Reps
-
7
Abs
3 Sets
AMRAP
-
Day 3
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Lat Pulldown
2 Sets
10-12 Reps
-
4
Shrug (Barbell)
2 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Hammer Curl (Cable)
2 Sets
8-10 Reps
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Day 4
1
Bench Press (Close Grip)
3 Sets
6-8 Reps
-
2
Incline Chest Press (Machine)
2 Sets
10-12 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
4
Dip (Weighted)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
7
Tricep Kickback
2 Sets
10-12 Reps
-
Day 5
1
Belt Squat
3 Sets
10-12 Reps
-
2
Single Leg Press
2 Sets
10-12 Reps
-
3
Back Extension (Weighted)
3 Sets
10-12 Reps
-
4
Leg Extension
2 Sets
AMRAP
-
5
Leg Curl
2 Sets
AMRAP
-
6
Single Leg Calf Raise
3 Sets
12-15 Reps
-
7
Abs Crunch (Machine)
3 Sets
12-15 Reps
-