Program Description
3 different upper and lower days to promote higher training frequency and adequate stimulus. 9 day training weeks
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedOct 01, 2024 05:55
- Last EditedDec 04, 2024 07:54
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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 (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Week 1
1 / 6 Weeks
Day 6
1
Stiff Leg Deadlift2 Sets
4-7 Reps
@9
2
Leg Press (45 Degrees)2 Sets
4-7 Reps
@9
3
Single Leg Calf Raise2 Sets
5-8 Reps
@9
4
Hip Thrust (Machine)2 Sets
5-8 Reps
@9
5
Neck Extension2 Sets
4-7 Reps
@9
6
Reverse Wrist Curl (Barbell)2 Sets
5-8 Reps
@9
Day 5
1
Wide Grip Lat Pulldown2 Sets
5-8 Reps
@9
2
Face Away Cable Curl2 Sets
5-8 Reps
@9
3
Chest Fly (Cable)2 Sets
4-7 Reps
@9
4
JM Press (Smith Machine)2 Sets
4-7 Reps
@9
5
AD Press (Smith Machine)2 Sets
4-7 Reps
@9
6
Rear Delt Fly (Cable)1 Set
5-8 Reps
@9
Day 4
1
Seated Hamstring Curl2 Sets
4-7 Reps
@9
2
Hack Squat2 Sets
4-7 Reps
@9
3
Calf Raise (Leg Press)2 Sets
4-7 Reps
@9
4
Leg Extension1 Set
4-7 Reps
@9
5
Cable Crunch1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@9
6
Neck Curl2 Sets
4-7 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)2 Sets
4-7 Reps
@9
2
Chest Supported Row (Dumbbell)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9
3
Tricep Extension (Cable)2 Sets
5-8 Reps
@9
4
One Arm Lateral Raise (Cable)2 Sets
4-7 Reps
@9
5
Preacher Curl (Dumbbell)2 Sets
4-7 Reps
@9
Day 2
1
Calf Raise (Leg Press)2 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)2 Sets
4-7 Reps
@9
3
Leg Extension2 Sets
5-8 Reps
@9
4
Lying Leg Curl1 Set
4-7 Reps
@9
5
Hip Adductor (Machine)2 Sets
5-8 Reps
@9
6
Decline Crunch2 Sets
AMRAP
@9
7
Wrist Curls2 Sets
5-8 Reps
@9
Day 1
1
Bench Press (Dumbbell)2 Sets
4-6 Reps
@9
2
Single Arm High Row (Cable)2 Sets
5-8 Reps
@9
3
Lateral Raise (Cable)2 Sets
4-7 Reps
@9
4
Seated Wide-Grip Row (Cable)1 Set
5-8 Reps
@9
5
Preacher Curl (Barbell)2 Sets
4-7 Reps
@9
6
Single Arm Tricep Extension (Cable)2 Sets
5-8 Reps
@9