Program Description
Frequency: 3 non–consecutive days per week (e.g., Monday, Wednesday, Friday) Warm–Up: Spend 5–10 minutes on light cardio and dynamic mobility drills (e.g., jump rope, band work, leg swings, shoulder circles) before each workout. Progressive Overload: Aim to increase the load gradually (or add an extra rep when form is solid) to stimulate strength gains. Recovery: Given the advanced training status, monitor fatigue and adjust volume as needed. Ensure adequate sleep, nutrition, and mobility work on off–days.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedFeb 09, 2025 04:43
- Last EditedFeb 11, 2025 07:02
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Zercher Squat (Barbell)
3
8 reps
-
6A
Cable Crunch
3
12 reps
-
6B
Neck Curl
3
12 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Zercher Squat (Barbell)
3
8 reps
-
6A
Cable Crunch
3
12 reps
-
6B
Neck Curl
3
12 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Zercher Squat (Barbell)
3
8 reps
-
6A
Cable Crunch
3
12 reps
-
6B
Neck Curl
3
12 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Zercher Squat (Barbell)
3
8 reps
-
6A
Cable Crunch
3
12 reps
-
6B
Neck Curl
3
12 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Zercher Squat (Barbell)
3
8 reps
-
6A
Cable Crunch
3
12 reps
-
6B
Neck Curl
3
12 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Deadlift (Barbell)
4
5 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7A
Cable Crunch
3
12 reps
-
7B
Neck Curl
3
12 reps
-
8
Lateral Raise (Machine)
3
12 reps
-
9
Leg Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Deadlift (Barbell)
4
5 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7A
Cable Crunch
3
12 reps
-
7B
Neck Curl
3
12 reps
-
8
Lateral Raise (Machine)
3
12 reps
-
9
Leg Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Deadlift (Barbell)
4
5 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7A
Cable Crunch
3
12 reps
-
7B
Neck Curl
3
12 reps
-
8
Lateral Raise (Machine)
3
12 reps
-
9
Leg Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Deadlift (Barbell)
4
5 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7A
Cable Crunch
3
12 reps
-
7B
Neck Curl
3
12 reps
-
8
Lateral Raise (Machine)
3
12 reps
-
9
Leg Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Deadlift (Barbell)
4
5 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7A
Cable Crunch
3
12 reps
-
7B
Neck Curl
3
12 reps
-
8
Lateral Raise (Machine)
3
12 reps
-
9
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Pendlay Row
4
8 reps
-
5
Zercher Squat (Barbell)
3
5 reps
-
6A
Cable Crunch
3
12 reps
-
6B
Neck Curl
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Lying Reverse Fly
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Pendlay Row
4
8 reps
-
5
Zercher Squat (Barbell)
3
5 reps
-
6A
Cable Crunch
3
12 reps
-
6B
Neck Curl
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Lying Reverse Fly
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Pendlay Row
4
8 reps
-
5
Zercher Squat (Barbell)
3
5 reps
-
6A
Cable Crunch
3
12 reps
-
6B
Neck Curl
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Lying Reverse Fly
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Pendlay Row
4
8 reps
-
5
Zercher Squat (Barbell)
3
5 reps
-
6A
Cable Crunch
3
12 reps
-
6B
Neck Curl
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Lying Reverse Fly
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Pendlay Row
4
8 reps
-
5
Zercher Squat (Barbell)
3
5 reps
-
6A
Cable Crunch
3
12 reps
-
6B
Neck Curl
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Lying Reverse Fly
3
12 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Pull-Up (Weighted)4 Sets
5 Reps
-
2
Bench Press (Barbell)4 Sets
5 Reps
-
3
Overhead Press (Barbell)4 Sets
8 Reps
-
4
Dumbbell Row3 Sets
8 Reps
-
5
Zercher Squat (Barbell)3 Sets
8 Reps
-
6A
Cable Crunch3 Sets
12 Reps
-
6B
Neck Curl3 Sets
12 Reps
-
7
Tricep Extension (Cable)3 Sets
10 Reps
-
8
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
9
Face Pull3 Sets
12 Reps
-
Day 2
1
Chin-Up (Weighted)4 Sets
5 Reps
-
2
Dip (Bodyweight)4 Sets
10 Reps
-
3
Deadlift (Barbell)4 Sets
5 Reps
-
4
Seated Row (Machine)4 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
6
Pullover (Dumbbell)3 Sets
12 Reps
-
7A
Cable Crunch3 Sets
12 Reps
-
7B
Neck Curl3 Sets
12 Reps
-
8
Lateral Raise (Machine)3 Sets
12 Reps
-
9
Leg Press3 Sets
8 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)4 Sets
8 Reps
-
3
Shoulder Press (Machine)4 Sets
8 Reps
-
4
Pendlay Row4 Sets
8 Reps
-
5
Zercher Squat (Barbell)3 Sets
5 Reps
-
6A
Cable Crunch3 Sets
12 Reps
-
6B
Neck Curl3 Sets
12 Reps
-
7
Dip (Bodyweight)3 Sets
10 Reps
-
8
Lying Reverse Fly3 Sets
12 Reps
-