Program Description
It's super high volume You have to modify it for your goals You can start with lower weights in the first week depending on your level and recovery state Add your body weight to your 1RM in pull ups and chin ups You can alternate between the two options if you are so fatigued (volume manipulation) Option 1 here you can add more exercises Full body alternate between squat and Rdl Rest Push Pull alternate every week Rest Option 2 Full body alternate with squat Push Pull Rest Full body alternate with Rdl Pull Push Rest
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedDec 11, 2024 06:47
- Last EditedDec 22, 2024 12:11
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Chin-Up (Weighted)
1
1 reps
97%
4
Chin-Up (Weighted)
3
1
4 reps
6 reps
85%
85%
5
Hack Squat
3
6-10 reps
RPE 9.5
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
9
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Chin-Up (Weighted)
1
1 reps
97%
4
Chin-Up (Weighted)
3
1
4 reps
6 reps
85%
85%
5
Hack Squat
3
6-10 reps
RPE 9.5
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
9
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Chin-Up (Weighted)
1
1 reps
97%
4
Chin-Up (Weighted)
3
1
4 reps
6 reps
85%
85%
5
Hack Squat
3
6-10 reps
RPE 9.5
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
9
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Chin-Up (Weighted)
1
1 reps
97%
4
Chin-Up (Weighted)
3
1
4 reps
6 reps
85%
85%
5
Hack Squat
3
6-10 reps
RPE 9.5
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
9
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Chin-Up (Weighted)
1
1 reps
97%
4
Chin-Up (Weighted)
3
1
4 reps
6 reps
85%
85%
5
Hack Squat
3
6-10 reps
RPE 9.5
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
9
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Chin-Up (Weighted)
1
1 reps
97%
4
Chin-Up (Weighted)
3
1
4 reps
6 reps
85%
85%
5
Hack Squat
3
6-10 reps
RPE 9.5
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
9
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
JM Press (Smith Machine)
4
6-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Pullover (Dumbbell)
3
AMRAP
-
6
Incline Curl (Dumbbell)
4
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
JM Press (Smith Machine)
4
6-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Pullover (Dumbbell)
3
AMRAP
-
6
Incline Curl (Dumbbell)
4
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
JM Press (Smith Machine)
4
6-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Pullover (Dumbbell)
3
AMRAP
-
6
Incline Curl (Dumbbell)
4
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
JM Press (Smith Machine)
4
6-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Pullover (Dumbbell)
3
AMRAP
-
6
Incline Curl (Dumbbell)
4
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
JM Press (Smith Machine)
4
6-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Pullover (Dumbbell)
3
AMRAP
-
6
Incline Curl (Dumbbell)
4
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
JM Press (Smith Machine)
4
6-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Pullover (Dumbbell)
3
AMRAP
-
6
Incline Curl (Dumbbell)
4
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
5A
Overhead Tricep Extension (Cable)
1
-
5B
Partial Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
5A
Overhead Tricep Extension (Cable)
1
-
5B
Partial Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
5A
Overhead Tricep Extension (Cable)
1
-
5B
Partial Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
5A
Overhead Tricep Extension (Cable)
1
-
5B
Partial Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
5A
Overhead Tricep Extension (Cable)
1
-
5B
Partial Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
5A
Overhead Tricep Extension (Cable)
1
-
5B
Partial Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Pull-Up (Weighted)
1
1 reps
97%
4
Pull-Up (Weighted)
4
4 reps
85%
5
Romanian Deadlift (Barbell)
3
6-10 reps
-
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
8B
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Pull-Up (Weighted)
1
1 reps
97%
4
Pull-Up (Weighted)
4
4 reps
85%
5
Romanian Deadlift (Barbell)
3
6-10 reps
-
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
8B
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Pull-Up (Weighted)
1
1 reps
97%
4
Pull-Up (Weighted)
4
4 reps
85%
5
Romanian Deadlift (Barbell)
3
6-10 reps
-
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
8B
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Pull-Up (Weighted)
1
1 reps
97%
4
Pull-Up (Weighted)
4
4 reps
85%
5
Romanian Deadlift (Barbell)
3
6-10 reps
-
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
8B
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Pull-Up (Weighted)
1
1 reps
97%
4
Pull-Up (Weighted)
4
4 reps
85%
5
Romanian Deadlift (Barbell)
3
6-10 reps
-
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
8B
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97%
2
Bench Press (Barbell)
3
1
4 reps
6 reps
85%
85%
3
Pull-Up (Weighted)
1
1 reps
97%
4
Pull-Up (Weighted)
4
4 reps
85%
5
Romanian Deadlift (Barbell)
3
6-10 reps
-
6
Lu Raise
2
AMRAP
-
7
Dead Hang
2
-
8A
Hammer Curl (Cable)
3
-
8B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Pullover (Dumbbell)
3
AMRAP
-
7
Partial Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Pullover (Dumbbell)
3
AMRAP
-
7
Partial Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Pullover (Dumbbell)
3
AMRAP
-
7
Partial Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Pullover (Dumbbell)
3
AMRAP
-
7
Partial Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Pullover (Dumbbell)
3
AMRAP
-
7
Partial Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
4
6-10 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Pullover (Dumbbell)
3
AMRAP
-
7
Partial Lateral Raise (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5
JM Press (Smith Machine)
4
6-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5
JM Press (Smith Machine)
4
6-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5
JM Press (Smith Machine)
4
6-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5
JM Press (Smith Machine)
4
6-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5
JM Press (Smith Machine)
4
6-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
75%
2
Barbell Row
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5
JM Press (Smith Machine)
4
6-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
Week 1
1 / 6 Weeks
Day 6
1
Pull-Up (Weighted)4 Sets
AMRAP
75%
2
Barbell Row3 Sets
6-10 Reps
-
3
Leg Curl3 Sets
8-12 Reps
-
4
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
-
5
JM Press (Smith Machine)4 Sets
6-12 Reps
-
6
Bicep Curl (Barbell)4 Sets
8-12 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)4 Sets
6-10 Reps
-
2
Dip (Weighted)3 Sets
8-12 Reps
-
3
Preacher Curl (EZ Bar)4 Sets
6-10 Reps
-
4A
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
-
5
Leg Extension3 Sets
8-12 Reps
-
6
Pullover (Dumbbell)3 Sets
AMRAP
-
7
Partial Lateral Raise (Cable)3 Sets
-
Day 4
1
Bench Press (Barbell)1 Set
1 Reps
97%
2
Bench Press (Barbell)3 Sets
1 Set
4 Reps
6 Reps
85%
85%
3
Pull-Up (Weighted)1 Set
1 Reps
97%
4
Pull-Up (Weighted)4 Sets
4 Reps
85%
5
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
6
Lu Raise2 Sets
AMRAP
-
7
Dead Hang2 Sets
-
8A
Hammer Curl (Cable)3 Sets
-
8B
Tricep Rope Push Down (Cable)3 Sets
-
Day 1
1
Bench Press (Barbell)1 Set
1 Reps
97%
2
Bench Press (Barbell)3 Sets
1 Set
4 Reps
6 Reps
85%
85%
3
Chin-Up (Weighted)1 Set
1 Reps
97%
4
Chin-Up (Weighted)3 Sets
1 Set
4 Reps
6 Reps
85%
85%
5
Hack Squat3 Sets
6-10 Reps
@9.5
6
Lu Raise2 Sets
AMRAP
-
7
Dead Hang2 Sets
-
8A
Hammer Curl (Cable)3 Sets
-
9
Tricep Pushdown (Cable)3 Sets
-
Day 2
1
Chin-Up (Weighted)4 Sets
AMRAP
75%
2
Barbell Row3 Sets
6-10 Reps
-
3
JM Press (Smith Machine)4 Sets
6-12 Reps
-
4
Leg Curl3 Sets
8-12 Reps
-
5
Pullover (Dumbbell)3 Sets
AMRAP
-
6
Incline Curl (Dumbbell)4 Sets
9 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)4 Sets
6-10 Reps
-
2
Dip (Weighted)3 Sets
8-12 Reps
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3
Preacher Curl (EZ Bar)4 Sets
6-10 Reps
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4A
Leg Extension3 Sets
8-12 Reps
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4B
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
10 Reps
8 Reps
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5A
Overhead Tricep Extension (Cable)1 Set
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5B
Partial Lateral Raise (Cable)1 Set
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