5.0
(1 rating)
Program Description
Intermediate/Advanced 4 day a week to become more yoked.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 30, 2024 05:23
- Last EditedDec 25, 2024 11:26
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Converging Chest Press3 Sets
8-12 Reps
-
1B
Single Arm High Row3 Sets
10-15 Reps
-
2A
Upright Row (Barbell)4 Sets
10-15 Reps
-
2B
GHD Sit Up4 Sets
8-12 Reps
-
3A
Underhand Cable Fly3 Sets
10-15 Reps
-
3B
Monastery Tricep Extension3 Sets
10-15 Reps
-
Day 2
1A
Pull-Up (Assisted)3 Sets
8-12 Reps
-
1B
Belt Squat3 Sets
10-15 Reps
-
2A
Seated Hamstring Curl4 Sets
10-15 Reps
-
2B
Thick EZ Bar Preacher Curls4 Sets
8-12 Reps
-
3A
Single Arm Iso Row3 Sets
10-15 Reps
-
3B
Nordic Curl3 Sets
8-12 Reps
-
Day 3
1A
Dip (Weighted)3 Sets
6-10 Reps
-
1B
Preacher Curl (Dumbbell)3 Sets
10-15 Reps
-
2
Incline Cable Fly Press4 Sets
10-15 Reps
-
3A
Skull Crusher3 Sets
8-12 Reps
-
3B
Hyperextension Side Bend3 Sets
8-12 Reps
-
Day 4
1A
Back Extension (Weighted)4 Sets
8-12 Reps
-
1B
Lateral Raise (Cable)4 Sets
10-15 Reps
-
2
Power Shrug3 Sets
8-12 Reps
-
3A
Leg Press (45 Degrees)3 Sets
8-15 Reps
-
3B
Bayesian Curl3 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Dan J.Age 37, Man
a month ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
The best program I’ve ever done. Consistent strength and muscle gains. I enjoy every workout. It’s perfect