4.0
(1 rating)
Program Description
2 training day that target full body and let you slot in circuit training for cutting. It can be cardio or abs or arms day. depends on your priority. Day 1 will be heavy days focus on the strength. Try not to train to beyond failure and keep one reps in the tank. Day 2 will focus on the hypertrophy/ bodybuilding style of training with higher volume. choose dumbbell or machine based exercise and goes all out to failure bodybuilding style leave no reps in tank. Feel free to modify the exercise movement with the movement you like.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedNov 23, 2024 03:15
- Last EditedNov 28, 2024 02:22
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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
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2A
Pull-Up (Bodyweight)
2
AMRAP
-
2B
Dip (Bodyweight)
2
AMRAP
-
3A
JM Press
3
5-10 reps
-
3B
Bicep Curl (Barbell)
3
5-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Overhead Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
5
Glute Bridge (Barbell)
3
5-10 reps
-
6
Squat (Barbell)
3
5-10 reps
-
7A
Hammer Curl
3
8-12 reps
-
7B
Skull Crusher (Barbell)
3
20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
3A
Preacher Curl (Barbell)
2
8 reps
-
3B
French Press
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
8-12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Chest Fly (Cable)
2
12 reps
-
7A
Bicep Curl (Cable)
3
15 reps
-
7B
Tricep Extension (Cable)
2
15 reps
-
8A
Leg Extension
2
15 reps
-
8B
Leg Curl
3
15 reps
-
9A
Leg Press
2
12 reps
-
9B
Standing Calf Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Pullover (EZ Bar)3 Sets
AMRAP
-
2A
Pull-Up (Bodyweight)2 Sets
AMRAP
-
2B
Dip (Bodyweight)2 Sets
AMRAP
-
3A
JM Press3 Sets
5-10 Reps
-
3B
Bicep Curl (Barbell)3 Sets
5-10 Reps
-
4A
Inverted Row2 Sets
AMRAP
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4B
Overhead Press (Barbell)1 Set
2 Sets
1 Set
5 Reps
10 Reps
20 Reps
-
-
-
5
Glute Bridge (Barbell)3 Sets
5-10 Reps
-
6
Squat (Barbell)3 Sets
5-10 Reps
-
7A
Hammer Curl3 Sets
8-12 Reps
-
7B
Skull Crusher (Barbell)3 Sets
20 Reps
-
8
Standing Calf Raise3 Sets
AMRAP
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Day 2
1
Pullover (EZ Bar)3 Sets
AMRAP
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2
Incline Bench Press (Barbell)1 Set
2 Sets
1 Set
5 Reps
10 Reps
20 Reps
-
-
-
3A
Preacher Curl (Barbell)2 Sets
8 Reps
-
3B
French Press2 Sets
8-12 Reps
-
4
Seated Anterior Delt Press (AD)3 Sets
8-12 Reps
-
5
Lat Pulldown3 Sets
15 Reps
-
6
Chest Fly (Cable)2 Sets
12 Reps
-
7A
Bicep Curl (Cable)3 Sets
15 Reps
-
7B
Tricep Extension (Cable)2 Sets
15 Reps
-
8A
Leg Extension2 Sets
15 Reps
-
8B
Leg Curl3 Sets
15 Reps
-
9A
Leg Press2 Sets
12 Reps
-
9B
Standing Calf Raise3 Sets
AMRAP
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
18WheelerAge 32, Man
2 months ago
5 weeks complete
3 years of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
Create own program to train myself.