5.0
(1 rating)
Program Description
3 week cycle
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout90 minutes
- CreatedNov 28, 2023 05:59
- Last EditedMay 07, 2024 10:23
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Military Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Military Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Lat Pulldown4 Sets
10 Reps
@8
2
T-Bar Row3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)5 Sets
15-20 Reps
@7
5
Hammer Curl4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)4 Sets
12-15 Reps
@9
Day 3
1
Bench Press (Barbell)4 Sets
10 Reps
@8
2
Military Press (Barbell)3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@8
Day 5
1
Lat Pulldown4 Sets
10 Reps
@8
2
T-Bar Row3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)5 Sets
15-20 Reps
@7
5
Hammer Curl4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)4 Sets
12-15 Reps
@9
Day 6
1
Military Press (Barbell)4 Sets
10 Reps
@8
2
Bench Press (Barbell)3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@8
Day 1
1
Leg Curl3 Sets
8-12 Reps
@9
2
Squat (Barbell)3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Glute-Ham Raise3 Sets
10 Reps
-
5
Leg Press3 Sets
8-12 Reps
@9
6
Leg Extension2 Sets
AMRAP
@9.5
7
Seated Calf Raise5 Sets
8-12 Reps
@8
Day 4
1
Leg Curl3 Sets
8-12 Reps
@9
2
Squat (Barbell)3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Glute-Ham Raise3 Sets
10 Reps
-
5
Leg Press3 Sets
8-12 Reps
@9
6
Leg Extension2 Sets
AMRAP
@9.5
7
Seated Calf Raise5 Sets
8-12 Reps
@8