Program Description
Using a biphasic approach to bodybuilding, with each week focusing on ether the chest/back/legs or the tris/bis/shoulders. The main goal/progression is to increase the weekly volume for each muscle group from 10-20 sets per week. The specific exercises can be swapped for ones that perform the same or similar muscle function, and exact sets/reps/number of exercises should be based on feel, within the 10-20 sets per muscle per week parameter.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedDec 20, 2024 05:13
- Last EditedDec 20, 2024 07:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
Pull-Up (Weighted)
1
6-10 reps
RPE 7-8
3
Cable Fly [Low To High]
1
10-20 reps
RPE 7-10
4
Abs Crunch (Machine)
1
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6-10 reps
RPE 7-8
2
Bicep Curl (Barbell)
1
6-20 reps
RPE 7-10
3
Rear Delt Fly (Cable)
1
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
Pull-Up (Weighted)
1
6-10 reps
RPE 7-8
3
Cable Fly [Low To High]
1
10-20 reps
RPE 7-10
4
Abs Crunch (Machine)
1
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6-10 reps
RPE 7-8
2
Bicep Curl (Barbell)
1
6-20 reps
RPE 7-10
3
Rear Delt Fly (Cable)
1
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
Pull-Up (Weighted)
1
6-10 reps
RPE 7-8
3
Cable Fly [Low To High]
1
10-20 reps
RPE 7-10
4
Abs Crunch (Machine)
1
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6-10 reps
RPE 7-8
2
Bicep Curl (Barbell)
1
6-20 reps
RPE 7-10
3
Rear Delt Fly (Cable)
1
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
Pull-Up (Weighted)
1
6-10 reps
RPE 7-8
3
Cable Fly [Low To High]
1
10-20 reps
RPE 7-10
4
Abs Crunch (Machine)
1
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6-10 reps
RPE 7-8
2
Bicep Curl (Barbell)
1
6-20 reps
RPE 7-10
3
Rear Delt Fly (Cable)
1
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
Pull-Up (Weighted)
1
6-10 reps
RPE 7-8
3
Cable Fly [Low To High]
1
10-20 reps
RPE 7-10
4
Abs Crunch (Machine)
1
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6-10 reps
RPE 7-8
2
Bicep Curl (Barbell)
1
6-20 reps
RPE 7-10
3
Rear Delt Fly (Cable)
1
10-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-20 reps
RPE 7-10
2
Chest Supported Row (Machine)
1
8-15 reps
RPE 7-10
3
Hip Adductor (Machine)
1
8-20 reps
RPE 7-10
4
Hip Abductor (Machine)
1
10-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Close Grip Bench Press
1
6-15 reps
RPE 7-10
2
Behind-the-Neck Push Press
1
8-15 reps
RPE 7-10
3
Suitcase Holds
1
0.5 mins
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8-15 reps
RPE 7-10
2
Squat (Barbell)
1
6-20 reps
RPE 7-10
3
Hip Abductor (Machine)
1
10-20 reps
RPE 7-10
4
Hip Adductor (Machine)
1
8-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
8-15 reps
RPE 7-10
2
Fat Grip Close Grip Bench Press
1
6-15 reps
RPE 7-10
3
Suitcase Holds
1
0.5 mins
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
10-20 reps
RPE 7-10
2
Hip Adductor (Machine)
1
8-20 reps
RPE 7-10
3
Squat (Barbell)
1
6-20 reps
RPE 7-10
4
Chest Supported Row (Machine)
1
8-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Close Grip Bench Press
1
6-15 reps
RPE 7-10
2
Behind-the-Neck Push Press
1
8-15 reps
RPE 7-10
3
Suitcase Holds
1
0.5 mins
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-20 reps
RPE 7-10
2
Chest Supported Row (Machine)
1
8-15 reps
RPE 7-10
3
Hip Abductor (Machine)
1
10-20 reps
RPE 7-10
4
Hip Adductor (Machine)
1
8-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
8-15 reps
RPE 7-10
2
Fat Grip Close Grip Bench Press
1
6-15 reps
RPE 7-10
3
Suitcase Holds
1
0.5 mins
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
10-20 reps
RPE 7-10
2
Hip Adductor (Machine)
1
8-20 reps
RPE 7-10
3
Squat (Barbell)
1
6-20 reps
RPE 7-10
4
Chest Supported Row (Machine)
1
8-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Close Grip Bench Press
1
6-15 reps
RPE 7-10
2
Behind-the-Neck Push Press
1
8-15 reps
RPE 7-10
3
Suitcase Holds
1
0.5 mins
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
10-20 reps
RPE 7-10
2
Bicep Curl (Cable)
1
10-20 reps
RPE 7-10
3
Y Raise
1
10-20 reps
RPE 7-10
4
Pallof Press [Weighted]
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-20 reps
RPE 7-10
2
Decline Bench Press (Barbell)
1
6-15 reps
RPE 7-10
3
T-Bar Row
1
6-15 reps
RPE 7-10
4
Reverse Crunch (Weighted)
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
10-20 reps
RPE 7-10
2
Bicep Curl (Cable)
1
10-20 reps
RPE 7-10
3
Tricep Extension (Cable)
1
10-20 reps
RPE 7-10
4
Pallof Press [Weighted]
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
T-Bar Row
1
6-15 reps
RPE 7-10
3
Leg Press
1
6-20 reps
RPE 7-10
4
Reverse Crunch (Weighted)
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
10-20 reps
RPE 7-10
2
Tricep Extension (Cable)
1
10-20 reps
RPE 7-10
3
Y Raise
1
10-20 reps
RPE 7-10
4
Pallof Press [Weighted]
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-20 reps
RPE 7-10
2
T-Bar Row
1
6-15 reps
RPE 7-10
3
Decline Bench Press (Barbell)
1
6-15 reps
RPE 7-10
4
Reverse Crunch (Weighted)
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
10-20 reps
RPE 7-10
2
Bicep Curl (Cable)
1
10-20 reps
RPE 7-10
3
Y Raise
1
10-20 reps
RPE 7-10
4
Pallof Press [Weighted]
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
6-15 reps
RPE 7-10
2
Decline Bench Press (Barbell)
1
6-15 reps
RPE 7-10
3
Leg Press
1
6-20 reps
RPE 7-10
4
Reverse Crunch (Weighted)
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
10-20 reps
RPE 7-10
2
Bicep Curl (Cable)
1
10-20 reps
RPE 7-10
3
Tricep Extension (Cable)
1
10-20 reps
RPE 7-10
4
Pallof Press [Weighted]
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-20 reps
RPE 7-10
2
T-Bar Row
1
6-15 reps
RPE 7-10
3
Decline Bench Press (Barbell)
1
6-15 reps
RPE 7-10
4
Reverse Crunch (Weighted)
1
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Stiff Leg Deadlift
1
6-10 reps
RPE 7-10
2
Bench Press (Dumbbell)
1
8-20 reps
RPE 7-10
3
Leg Extension
1
10-20 reps
RPE 7-10
4
Seated Leg Curl
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
8-15 reps
RPE 7-10
2
French Press
1
8-15 reps
RPE 7-10
3
Around The World
1
10-20 reps
RPE 7-10
4
Drag Curl
1
8-20 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
8-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-20 reps
RPE 7-10
2
Leg Extension
1
10-20 reps
RPE 7-10
3
Deficit Stiff Leg Deadlift
1
6-10 reps
RPE 7-10
4
Seated Leg Curl
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Drag Curl
1
8-20 reps
RPE 7-10
2
Reverse Bicep Curl (EZ Bar)
1
8-20 reps
RPE 7-10
3
JM Press
1
8-15 reps
RPE 7-10
4
French Press
1
8-15 reps
RPE 7-10
5
Around The World
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Stiff Leg Deadlift
1
6-10 reps
RPE 7-10
2
Leg Extension
1
10-20 reps
RPE 7-10
3
Seated Leg Curl
1
10-20 reps
RPE 7-10
4
Bench Press (Dumbbell)
1
8-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
1
8-15 reps
RPE 7-10
2
JM Press
1
8-15 reps
RPE 7-10
3
Reverse Bicep Curl (EZ Bar)
1
8-20 reps
RPE 7-10
4
Drag Curl
1
8-20 reps
RPE 7-10
5
Around The World
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Stiff Leg Deadlift
1
6-10 reps
RPE 7-10
2
Bench Press (Dumbbell)
1
8-20 reps
RPE 7-10
3
Leg Extension
1
10-20 reps
RPE 7-10
4
Seated Leg Curl
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
8-20 reps
RPE 7-10
2
Drag Curl
1
8-20 reps
RPE 7-10
3
JM Press
1
8-15 reps
RPE 7-10
4
French Press
1
8-15 reps
RPE 7-10
5
Around The World
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-20 reps
RPE 7-10
2
Deficit Stiff Leg Deadlift
1
6-10 reps
RPE 7-10
3
Seated Leg Curl
1
10-20 reps
RPE 7-10
4
Bench Press (Dumbbell)
1
8-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
8-15 reps
RPE 7-10
2
French Press
1
8-15 reps
RPE 7-10
3
Around The World
1
10-20 reps
RPE 7-10
4
Reverse Bicep Curl (EZ Bar)
1
8-20 reps
RPE 7-10
5
Drag Curl
1
8-20 reps
RPE 7-10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)1 Set
6-15 Reps
@7-10
2
Pull-Up (Weighted)1 Set
6-10 Reps
@7-8
3
Cable Fly [Low To High]1 Set
10-20 Reps
@7-10
4
Abs Crunch (Machine)1 Set
8-15 Reps
@7-10
Day 2
1
Squat (Barbell)1 Set
6-20 Reps
@7-10
2
Chest Supported Row (Machine)1 Set
8-15 Reps
@7-10
3
Hip Adductor (Machine)1 Set
8-20 Reps
@7-10
4
Hip Abductor (Machine)1 Set
10-20 Reps
@7-10
Day 3
1
Tricep Extension (Cable)1 Set
10-20 Reps
@7-10
2
Bicep Curl (Cable)1 Set
10-20 Reps
@7-10
3
Y Raise1 Set
10-20 Reps
@7-10
4
Pallof Press [Weighted]1 Set
8-15 Reps
@7-10
Day 4
1
Deficit Stiff Leg Deadlift1 Set
6-10 Reps
@7-10
2
Bench Press (Dumbbell)1 Set
8-20 Reps
@7-10
3
Leg Extension1 Set
10-20 Reps
@7-10
4
Seated Leg Curl1 Set
10-20 Reps
@7-10