Program Description
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Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentAt Home
- Program Length2 weeks
- Time Per Workout60 minutes
- CreatedDec 10, 2024 09:34
- Last EditedJan 14, 2025 08:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
12 reps
RPE 8
2
Deadlift (Dumbbell)
4
10 reps
RPE 5
3
Squat (Dumbbell)
5
10 reps
RPE 5
4
Pull-Up (Band)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
12 reps
RPE 8
2
Deadlift (Dumbbell)
4
10 reps
RPE 5
3
Squat (Dumbbell)
5
10 reps
RPE 5
4
Pull-Up (Band)
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
12 reps
RPE 10
2
Chest Fly (Dumbbell)
5
12 reps
RPE 4
3
Dumbbell Hex Press
5
15 reps
RPE 5
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 5
5
Push Up Wide
1
125 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
12 reps
RPE 10
2
Chest Fly (Dumbbell)
5
12 reps
RPE 4
3
Dumbbell Hex Press
5
15 reps
RPE 5
4
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 5
5
Push Up Wide
1
125 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
1B
Tricep Pushdown (Cable)
4
12 reps
RPE 10
2A
Hammer Curl
4
12 reps
RPE 10
2B
Dip (Bodyweight)
4
10 reps
RPE 5
3
Alternating Dumbbell Curl
5
15 reps
RPE 10
4
Skull Crusher (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
1B
Tricep Pushdown (Cable)
4
12 reps
RPE 10
2A
Hammer Curl
4
12 reps
RPE 10
2B
Dip (Bodyweight)
4
10 reps
RPE 5
3
Alternating Dumbbell Curl
5
15 reps
RPE 10
4
Skull Crusher (Barbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
4
20 reps
RPE 10
2
Abs Crunch (Machine)
4
25 reps
RPE 10
3
Hanging Knee Raise
4
15 reps
RPE 10
4
Cardio (Zone 2)
1
45 mins
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
4
20 reps
RPE 10
2
Abs Crunch (Machine)
4
25 reps
RPE 10
3
Hanging Knee Raise
4
15 reps
RPE 10
4
Cardio (Zone 2)
1
45 mins
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Air Squat
1
30 reps
-
2
Alternating Lunge
3
30 reps
RPE 5
3
Squat (Dumbbell)
4
20 reps
RPE 5
4
Squat (Barbell)
4
15 reps
RPE 10
5
Air Squat
1
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Air Squat
1
30 reps
-
2
Alternating Lunge
3
30 reps
RPE 5
3
Squat (Dumbbell)
4
20 reps
RPE 5
4
Squat (Barbell)
4
15 reps
RPE 10
5
Air Squat
1
25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
8 reps
RPE 5
1B
Dip (Bodyweight)
1
8 reps
RPE 5
1C
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
1D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
1E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
1F
Front Raise
1
8 reps
RPE 5
2A
Bench Press (Dumbbell)
1
8 reps
RPE 5
2B
Dip (Bodyweight)
1
8 reps
RPE 5
2C
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
2D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
2E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
2F
Front Raise
1
8 reps
RPE 5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 5
3B
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
3C
Dip (Bodyweight)
1
8 reps
RPE 5
3D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
3E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
3F
Front Raise
1
8 reps
RPE 5
4A
Bench Press (Dumbbell)
1
8 reps
RPE 5
4B
Dip (Bodyweight)
1
8 reps
RPE 5
4C
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
4D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
4E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
4F
Front Raise
1
8 reps
RPE 5
5A
Bench Press (Dumbbell)
1
8 reps
RPE 5
5B
Dip (Bodyweight)
1
8 reps
RPE 5
5C
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
5D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
5E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
5F
Front Raise
1
8 reps
RPE 5
6A
Bench Press (Dumbbell)
1
8 reps
RPE 5
6B
Dip (Bodyweight)
1
8 reps
RPE 5
6C
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
6D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
6E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
6F
Front Raise
1
8 reps
RPE 5
7
Ab Workout From Thursday
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
8 reps
RPE 5
1B
Dip (Bodyweight)
1
8 reps
RPE 5
1C
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
1D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
1E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
1F
Front Raise
1
8 reps
RPE 5
2A
Bench Press (Dumbbell)
1
8 reps
RPE 5
2B
Dip (Bodyweight)
1
8 reps
RPE 5
2C
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
2D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
2E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
2F
Front Raise
1
8 reps
RPE 5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 5
3B
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
3C
Dip (Bodyweight)
1
8 reps
RPE 5
3D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
3E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
3F
Front Raise
1
8 reps
RPE 5
4A
Bench Press (Dumbbell)
1
8 reps
RPE 5
4B
Dip (Bodyweight)
1
8 reps
RPE 5
4C
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
4D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
4E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
4F
Front Raise
1
8 reps
RPE 5
5A
Bench Press (Dumbbell)
1
8 reps
RPE 5
5B
Dip (Bodyweight)
1
8 reps
RPE 5
5C
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
5D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
5E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
5F
Front Raise
1
8 reps
RPE 5
6A
Bench Press (Dumbbell)
1
8 reps
RPE 5
6B
Dip (Bodyweight)
1
8 reps
RPE 5
6C
Incline Bench Press (Dumbbell)
1
8 reps
RPE 5
6D
Bicep Curl (Dumbbell)
1
8 reps
RPE 5
6E
Tricep Pushdown (Cable)
1
8 reps
RPE 5
6F
Front Raise
1
8 reps
RPE 5
7
Ab Workout From Thursday
1
-
Week 1
1 / 2 Weeks
Day 1
1
Dumbbell Row5 Sets
12 Reps
@8
2
Deadlift (Dumbbell)4 Sets
10 Reps
@5
3
Squat (Dumbbell)5 Sets
10 Reps
@5
4
Pull-Up (Band)5 Sets
12 Reps
@10
Day 2
1
Bench Press (Dumbbell)5 Sets
12 Reps
@10
2
Chest Fly (Dumbbell)5 Sets
12 Reps
@4
3
Dumbbell Hex Press5 Sets
15 Reps
@5
4
Standing Shoulder Press (Dumbbell)4 Sets
10 Reps
@5
5
Push Up Wide1 Set
125 Reps
@10
Day 3
1A
Bicep Curl (Dumbbell)4 Sets
12 Reps
@10
1B
Tricep Pushdown (Cable)4 Sets
12 Reps
@10
2A
Hammer Curl4 Sets
12 Reps
@10
2B
Dip (Bodyweight)4 Sets
10 Reps
@5
3
Alternating Dumbbell Curl5 Sets
15 Reps
@10
4
Skull Crusher (Barbell)4 Sets
15 Reps
@10
Day 4
1
Decline Crunch4 Sets
20 Reps
@10
2
Abs Crunch (Machine)4 Sets
25 Reps
@10
3
Hanging Knee Raise4 Sets
15 Reps
@10
4
Cardio (Zone 2)1 Set
45 mins
@3
Day 5
1
Air Squat1 Set
30 Reps
-
2
Alternating Lunge3 Sets
30 Reps
@5
3
Squat (Dumbbell)4 Sets
20 Reps
@5
4
Squat (Barbell)4 Sets
15 Reps
@10
5
Air Squat1 Set
25 Reps
@10
Day 6
1A
Bench Press (Dumbbell)1 Set
8 Reps
@5
1B
Dip (Bodyweight)1 Set
8 Reps
@5
1C
Incline Bench Press (Dumbbell)1 Set
8 Reps
@5
1D
Bicep Curl (Dumbbell)1 Set
8 Reps
@5
1E
Tricep Pushdown (Cable)1 Set
8 Reps
@5
1F
Front Raise1 Set
8 Reps
@5
2A
Bench Press (Dumbbell)1 Set
8 Reps
@5
2B
Dip (Bodyweight)1 Set
8 Reps
@5
2C
Incline Bench Press (Dumbbell)1 Set
8 Reps
@5
2D
Bicep Curl (Dumbbell)1 Set
8 Reps
@5
2E
Tricep Pushdown (Cable)1 Set
8 Reps
@5
2F
Front Raise1 Set
8 Reps
@5
3A
Bench Press (Dumbbell)1 Set
8 Reps
@5
3B
Incline Bench Press (Dumbbell)1 Set
8 Reps
@5
3C
Dip (Bodyweight)1 Set
8 Reps
@5
3D
Bicep Curl (Dumbbell)1 Set
8 Reps
@5
3E
Tricep Pushdown (Cable)1 Set
8 Reps
@5
3F
Front Raise1 Set
8 Reps
@5
4A
Bench Press (Dumbbell)1 Set
8 Reps
@5
4B
Dip (Bodyweight)1 Set
8 Reps
@5
4C
Incline Bench Press (Dumbbell)1 Set
8 Reps
@5
4D
Bicep Curl (Dumbbell)1 Set
8 Reps
@5
4E
Tricep Pushdown (Cable)1 Set
8 Reps
@5
4F
Front Raise1 Set
8 Reps
@5
5A
Bench Press (Dumbbell)1 Set
8 Reps
@5
5B
Dip (Bodyweight)1 Set
8 Reps
@5
5C
Incline Bench Press (Dumbbell)1 Set
8 Reps
@5
5D
Bicep Curl (Dumbbell)1 Set
8 Reps
@5
5E
Tricep Pushdown (Cable)1 Set
8 Reps
@5
5F
Front Raise1 Set
8 Reps
@5
6A
Bench Press (Dumbbell)1 Set
8 Reps
@5
6B
Dip (Bodyweight)1 Set
8 Reps
@5
6C
Incline Bench Press (Dumbbell)1 Set
8 Reps
@5
6D
Bicep Curl (Dumbbell)1 Set
8 Reps
@5
6E
Tricep Pushdown (Cable)1 Set
8 Reps
@5
6F
Front Raise1 Set
8 Reps
@5
7
Ab Workout From Thursday1 Set
-