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BoostcampPNG

The Forever Program

by Sahand H.
18 athletes joined

Program Description

- 2-4days per week - upper/lower - program for life

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2024 12:47
  • Last Edited
    Dec 08, 2024 06:40
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Close Grip)
3
10-12 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Single Leg Press
3 Sets
8-10 Reps
-
3
Lying Leg Curl
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
8-10 Reps
-
5
Seated Calf Raise
3 Sets
10-12 Reps
-
Day 2
1
Squat (Paused)
4 Sets
6-8 Reps
-
2
Hyperextension
3 Sets
8-10 Reps
-
3
Leg Press
3 Sets
8-10 Reps
-
4
Leg Curl
3 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
10-12 Reps
-
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Seated Row (Cable)
3 Sets
10-12 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
4
Dip (Bodyweight)
3 Sets
8-10 Reps
-
5
Hammer Curl (cable)
3 Sets
10-12 Reps
-
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
-