Program Description
1
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout30 minutes
- CreatedFeb 20, 2025 10:43
- Last EditedFeb 25, 2025 02:11
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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
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Week 1
1 / 10 Weeks
Day 3
1
Single Leg Hip Thrust1 Set
3 Sets
8-1 Reps
8-12 Reps
75%
75%
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)2 Sets
2 Sets
10-15 Reps
10-15 Reps
75%
85%
4
Glute Kickback (Cable)2 Sets
2 Sets
2 Sets
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 4
1
Incline Chest Press3 Sets
12-20 Reps
-
2
Chest Fly (Machine)3 Sets
12-20 Reps
-
3
Front Raise2 Sets
12-20 Reps
-
4
Lateral Raise (Dumbbell)2 Sets
12-20 Reps
-
5
Cardio1 Set
15 mins
-
Day 2
1
Lat Pulldown (Neutral Grip)2 Sets
12-20 Reps
-
2
Lat Pulldown (Close Grip)2 Sets
12-20 Reps
-
3
Chest Supported Row (Machine)2 Sets
12-20 Reps
-
4
T-Bar Row2 Sets
12-20 Reps
-
5
Reverse Fly2 Sets
12-20 Reps
-
6
Back Extension2 Sets
AMRAP
-
7
Cardio1 Set
15 mins
-
Day 5
1
Lying Leg Raise1 Set
-
2
Abs Crunch (Bodyweight)1 Set
-
3
Abs Crunch (Machine)1 Set
-
4
Mountain Climber1 Set
-
5
Cardio2 Sets
15 mins
-
Day 1
1
Hyperextension3 Sets
10-15 Reps
75%
2
Reverse Lunge (Barbell)2 Sets
2 Sets
10-15 Reps
10-15 Reps
75%
90%
3
Glute Kickback (Cable)2 Sets
2 Sets
-15 Reps
-15 Reps
80%
90%
4
Hip Abductor (Machine)1 Set
2 Sets
-15 Reps
-15 Reps
85%
90%
5
Lateral Banded Walk2 Sets
1 Set
-30 Reps
-30 Reps
85%
90%
6
Cardio1 Set
15 mins
-