Program Description
Functional, aesthetic and strength
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedOct 12, 2024 11:38
- Last EditedOct 12, 2024 12:29
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
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bench Press (Barbell)
2
2
2
85%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bicep Curl (Machine)
2
-
3
Skull Crusher (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bench Press (Barbell)
2
2
2
85%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bicep Curl (Machine)
2
-
3
Skull Crusher (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bench Press (Barbell)
2
2
2
85%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bicep Curl (Machine)
2
-
3
Skull Crusher (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bench Press (Barbell)
2
2
2
85%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bicep Curl (Machine)
2
-
3
Skull Crusher (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bench Press (Barbell)
2
2
2
85%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bicep Curl (Machine)
2
-
3
Skull Crusher (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bench Press (Barbell)
2
2
2
85%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bicep Curl (Machine)
2
-
3
Skull Crusher (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Isometryc Squat Hold
3
-
5
Box Jump
3
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Isometryc Squat Hold
3
-
5
Box Jump
3
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Isometryc Squat Hold
3
-
5
Box Jump
3
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Isometryc Squat Hold
3
-
5
Box Jump
3
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Isometryc Squat Hold
3
-
5
Box Jump
3
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Isometryc Squat Hold
3
-
5
Box Jump
3
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Squat (Barbell)
2
5
3
40%
60%
80%
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Standing Calf Raise
3
-
7
Ab Wheel
3
-
8
Hanging Toes To Bar
3
-
9
Dragon Flag
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Pull-Up (Weighted)
2
2
1
80%
40%
1%
3
Barbell Row
3
-
4
Rear Delt Fly (Machine)
2
-
5
Shrug (Barbell)
2
-
6
T-Bar Row
2
-
7
Tricep Rope Push Down (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Dip (Weighted)
2
2
1
90%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Smith Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Pull-Up (Weighted)
2
2
1
80%
40%
1%
3
Barbell Row
3
-
4
Rear Delt Fly (Machine)
2
-
5
Shrug (Barbell)
2
-
6
T-Bar Row
2
-
7
Tricep Rope Push Down (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Dip (Weighted)
2
2
1
90%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Smith Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Pull-Up (Weighted)
2
2
1
80%
40%
1%
3
Barbell Row
3
-
4
Rear Delt Fly (Machine)
2
-
5
Shrug (Barbell)
2
-
6
T-Bar Row
2
-
7
Tricep Rope Push Down (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Dip (Weighted)
2
2
1
90%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Smith Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Pull-Up (Weighted)
2
2
1
80%
40%
1%
3
Barbell Row
3
-
4
Rear Delt Fly (Machine)
2
-
5
Shrug (Barbell)
2
-
6
T-Bar Row
2
-
7
Tricep Rope Push Down (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Dip (Weighted)
2
2
1
90%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Smith Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Pull-Up (Weighted)
2
2
1
80%
40%
1%
3
Barbell Row
3
-
4
Rear Delt Fly (Machine)
2
-
5
Shrug (Barbell)
2
-
6
T-Bar Row
2
-
7
Tricep Rope Push Down (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Dip (Weighted)
2
2
1
90%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Smith Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Pull-Up (Weighted)
2
2
1
80%
40%
1%
3
Barbell Row
3
-
4
Rear Delt Fly (Machine)
2
-
5
Shrug (Barbell)
2
-
6
T-Bar Row
2
-
7
Tricep Rope Push Down (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Dip (Weighted)
2
2
1
90%
60%
40%
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Smith Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
2
40%
70%
90%
80%
2
Leg Press
2
-
3
Split Squat (Smith Machine)
2
-
4
Standing Calf Raise
3
-
5
Hanging Toes To Bar
3
-
6
Dragon Flag
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
2
-
2
Barbell Row
3
-
3
Rear Delt Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Lying Pullover (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
2
40%
70%
90%
80%
2
Leg Press
2
-
3
Split Squat (Smith Machine)
2
-
4
Standing Calf Raise
3
-
5
Hanging Toes To Bar
3
-
6
Dragon Flag
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
2
-
2
Barbell Row
3
-
3
Rear Delt Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Lying Pullover (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
2
40%
70%
90%
80%
2
Leg Press
2
-
3
Split Squat (Smith Machine)
2
-
4
Standing Calf Raise
3
-
5
Hanging Toes To Bar
3
-
6
Dragon Flag
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
2
-
2
Barbell Row
3
-
3
Rear Delt Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Lying Pullover (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
2
40%
70%
90%
80%
2
Leg Press
2
-
3
Split Squat (Smith Machine)
2
-
4
Standing Calf Raise
3
-
5
Hanging Toes To Bar
3
-
6
Dragon Flag
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
2
-
2
Barbell Row
3
-
3
Rear Delt Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Lying Pullover (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
2
40%
70%
90%
80%
2
Leg Press
2
-
3
Split Squat (Smith Machine)
2
-
4
Standing Calf Raise
3
-
5
Hanging Toes To Bar
3
-
6
Dragon Flag
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
2
-
2
Barbell Row
3
-
3
Rear Delt Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Lying Pullover (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
2
40%
70%
90%
80%
2
Leg Press
2
-
3
Split Squat (Smith Machine)
2
-
4
Standing Calf Raise
3
-
5
Hanging Toes To Bar
3
-
6
Dragon Flag
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
2
-
2
Barbell Row
3
-
3
Rear Delt Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Lying Pullover (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
-
2
Lying Pullover (Cable)
3
-
3
Incline Chest Press (Machine)
3
-
4
Chest Supported Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
-
2
Lying Pullover (Cable)
3
-
3
Incline Chest Press (Machine)
3
-
4
Chest Supported Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
-
2
Lying Pullover (Cable)
3
-
3
Incline Chest Press (Machine)
3
-
4
Chest Supported Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
-
2
Lying Pullover (Cable)
3
-
3
Incline Chest Press (Machine)
3
-
4
Chest Supported Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
-
2
Lying Pullover (Cable)
3
-
3
Incline Chest Press (Machine)
3
-
4
Chest Supported Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
-
2
Lying Pullover (Cable)
3
-
3
Incline Chest Press (Machine)
3
-
4
Chest Supported Row (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Barbell)3 Sets
-
2
Bench Press (Barbell)2 Sets
2 Sets
2 Sets
85%
60%
40%
3
Lateral Raise (Dumbbell)3 Sets
-
4
Incline Bench Press (Dumbbell)2 Sets
-
5
Dip (Weighted)2 Sets
-
6
Hammer Curl2 Sets
-
Day 2
1
Hip Adductor (Machine)3 Sets
-
2
Squat (Barbell)2 Sets
5 Sets
3 Sets
40%
60%
80%
3
Romanian Deadlift (Barbell)3 Sets
-
4
Isometryc Squat Hold3 Sets
-
5
Box Jump3 Sets
-
6
Standing Calf Raise3 Sets
-
7
Ab Wheel3 Sets
-
8
Hanging Toes To Bar3 Sets
-
9
Dragon Flag2 Sets
-
Day 3
1
French Press3 Sets
-
2
Pull-Up (Weighted)2 Sets
2 Sets
1 Set
80%
40%
1%
3
Barbell Row3 Sets
-
4
Rear Delt Fly (Machine)2 Sets
-
5
Shrug (Barbell)2 Sets
-
6
T-Bar Row2 Sets
-
7
Tricep Rope Push Down (Cable)2 Sets
-
Day 4
1
Deadlift (Barbell)2 Sets
2 Sets
1 Set
2 Sets
40%
70%
90%
80%
2
Leg Press2 Sets
-
3
Split Squat (Smith Machine)2 Sets
-
4
Standing Calf Raise3 Sets
-
5
Hanging Toes To Bar3 Sets
-
6
Dragon Flag2 Sets
-
Day 5
1
Seated Overhead Press (Barbell)3 Sets
-
2
Lying Pullover (Cable)3 Sets
-
3
Incline Chest Press (Machine)3 Sets
-
4
Chest Supported Row (Dumbbell)3 Sets
-