Program Description
For Optimal muscle growth
Program Overview
- LevelAdvanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 20, 2025 07:00
- Last EditedJan 27, 2025 11:21
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
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
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
6
Back Extension
3
10 reps
-
7
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Front Raise
3
10 reps
-
6
Front Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Reverse Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Mid Chest Cable Fly
3
12 reps
-
4
Face Away Cable Curl
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Goblet Squat
3
8 reps
-
7
Leg Press
3
10 reps
-
8
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
2
Wide Grip Pull-Up3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)3 Sets
10 Reps
-
5
Front Raise3 Sets
10 Reps
-
6
Front Squat (Barbell)3 Sets
8 Reps
-
Day 1
1
Squat (Barbell)3 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
3
Leg Extension3 Sets
10 Reps
-
4
Standing Calf Raise3 Sets
15 Reps
-
5
Pallof Press3 Sets
20 Reps
-
6
Back Extension3 Sets
10 Reps
-
7
Cable Crunch3 Sets
10 Reps
-
Day 4
1
Bench Press (Dumbbell)3 Sets
8 Reps
-
2
Seated Row (Cable)3 Sets
10 Reps
-
3
Mid Chest Cable Fly3 Sets
12 Reps
-
4
Face Away Cable Curl3 Sets
8 Reps
-
5
Face Pull3 Sets
12 Reps
-
6
Goblet Squat3 Sets
8 Reps
-
7
Leg Press3 Sets
10 Reps
-
8
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
Day 3
1
Hack Squat3 Sets
10 Reps
-
2
Hip Thrust (Barbell)3 Sets
10 Reps
-
3
Lying Leg Curl3 Sets
10 Reps
-
4
Hanging Leg Raise3 Sets
10 Reps
-
5
Seated Calf Raise3 Sets
15 Reps
-
6
Reverse Lunge (Dumbbell)3 Sets
10 Reps
-