logo
BoostcampPNG

Bodybuilding U/L/P/P/L

by
1 athletes joined

Program Description

Intermediate level Hypertrophy and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 01:06
  • Last Edited
    Feb 14, 2025 11:54
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
T-Bar Row
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
Day 3
1
Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
-
Day 4
1
Dip (Bodyweight)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Pec Deck (Machine)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Bayesian Curl
3 Sets
12-15 Reps
-
6
Reverse Pec Deck
3 Sets
12-15 Reps
-