Program Description
This program is a 4 day per week bodybuilding program built to develop as much muscle mass as possible, in the most balanced way possible. It prioritises high frequency, low volume training to maximise weekly stimulus and establish a baseline level of work. By training arms first on leg day, this program prioritises balanced upper body development with lower body development. Start with 1 set per exercise and dial in your nutrition, sleep and consistency. Only add volume if you have these nailed and still struggle to progress. Remember, progressive overload is king.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 19, 2025 08:52
- Last EditedFeb 19, 2025 09:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Chest Supported Row (T-Bar)
1
5-8 reps
-
3
Shoulder Press (Machine)
1
5-8 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
5-8 reps
-
5
Pec Deck (Machine)
1
7-10 reps
-
6
Lateral Raise (Dumbbell)
1
7-10 reps
-
7
Shrug (Barbell)
1
7-10 reps
-
8
Cable Crunch
1
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Chest Supported Row (T-Bar)
1
5-8 reps
-
3
Shoulder Press (Machine)
1
5-8 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
5-8 reps
-
5
Pec Deck (Machine)
1
7-10 reps
-
6
Lateral Raise (Dumbbell)
1
7-10 reps
-
7
Shrug (Barbell)
1
7-10 reps
-
8
Cable Crunch
1
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Chest Supported Row (T-Bar)
1
5-8 reps
-
3
Shoulder Press (Machine)
1
5-8 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
5-8 reps
-
5
Pec Deck (Machine)
1
7-10 reps
-
6
Lateral Raise (Dumbbell)
1
7-10 reps
-
7
Shrug (Barbell)
1
7-10 reps
-
8
Cable Crunch
1
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Chest Supported Row (T-Bar)
1
5-8 reps
-
3
Shoulder Press (Machine)
1
5-8 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
5-8 reps
-
5
Pec Deck (Machine)
1
7-10 reps
-
6
Lateral Raise (Dumbbell)
1
7-10 reps
-
7
Shrug (Barbell)
1
7-10 reps
-
8
Cable Crunch
1
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Chest Supported Row (T-Bar)
1
5-8 reps
-
3
Shoulder Press (Machine)
1
5-8 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
5-8 reps
-
5
Pec Deck (Machine)
1
7-10 reps
-
6
Lateral Raise (Dumbbell)
1
7-10 reps
-
7
Shrug (Barbell)
1
7-10 reps
-
8
Cable Crunch
1
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Chest Supported Row (T-Bar)
1
5-8 reps
-
3
Shoulder Press (Machine)
1
5-8 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
5-8 reps
-
5
Pec Deck (Machine)
1
7-10 reps
-
6
Lateral Raise (Dumbbell)
1
7-10 reps
-
7
Shrug (Barbell)
1
7-10 reps
-
8
Cable Crunch
1
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Chest Supported Row (T-Bar)
1
5-8 reps
-
3
Shoulder Press (Machine)
1
5-8 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
5-8 reps
-
5
Pec Deck (Machine)
1
7-10 reps
-
6
Lateral Raise (Dumbbell)
1
7-10 reps
-
7
Shrug (Barbell)
1
7-10 reps
-
8
Cable Crunch
1
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Chest Supported Row (T-Bar)
1
5-8 reps
-
3
Shoulder Press (Machine)
1
5-8 reps
-
4
Single Arm Diagonal Pulldown (Machine)
1
5-8 reps
-
5
Pec Deck (Machine)
1
7-10 reps
-
6
Lateral Raise (Dumbbell)
1
7-10 reps
-
7
Shrug (Barbell)
1
7-10 reps
-
8
Cable Crunch
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
7-10 reps
-
2
Single Arm Pushdown
1
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
1
7-10 reps
-
4
Hack Squat
1
5-8 reps
-
5
Good Morning
1
5-8 reps
-
6
Leg Extension (Single Leg)
1
7-10 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Standing Calf Raise (Machine)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
7-10 reps
-
2
Single Arm Pushdown
1
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
1
7-10 reps
-
4
Hack Squat
1
5-8 reps
-
5
Good Morning
1
5-8 reps
-
6
Leg Extension (Single Leg)
1
7-10 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Standing Calf Raise (Machine)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
7-10 reps
-
2
Single Arm Pushdown
1
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
1
7-10 reps
-
4
Hack Squat
1
5-8 reps
-
5
Good Morning
1
5-8 reps
-
6
Leg Extension (Single Leg)
1
7-10 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Standing Calf Raise (Machine)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
7-10 reps
-
2
Single Arm Pushdown
1
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
1
7-10 reps
-
4
Hack Squat
1
5-8 reps
-
5
Good Morning
1
5-8 reps
-
6
Leg Extension (Single Leg)
1
7-10 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Standing Calf Raise (Machine)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
7-10 reps
-
2
Single Arm Pushdown
1
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
1
7-10 reps
-
4
Hack Squat
1
5-8 reps
-
5
Good Morning
1
5-8 reps
-
6
Leg Extension (Single Leg)
1
7-10 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Standing Calf Raise (Machine)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
7-10 reps
-
2
Single Arm Pushdown
1
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
1
7-10 reps
-
4
Hack Squat
1
5-8 reps
-
5
Good Morning
1
5-8 reps
-
6
Leg Extension (Single Leg)
1
7-10 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Standing Calf Raise (Machine)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
7-10 reps
-
2
Single Arm Pushdown
1
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
1
7-10 reps
-
4
Hack Squat
1
5-8 reps
-
5
Good Morning
1
5-8 reps
-
6
Leg Extension (Single Leg)
1
7-10 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Standing Calf Raise (Machine)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
7-10 reps
-
2
Single Arm Pushdown
1
7-10 reps
-
3
Pinwheel Curl (Dumbbell)
1
7-10 reps
-
4
Hack Squat
1
5-8 reps
-
5
Good Morning
1
5-8 reps
-
6
Leg Extension (Single Leg)
1
7-10 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Standing Calf Raise (Machine)
1
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
1
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
7-10 reps
-
6
Lateral Raise (Cable)
1
7-10 reps
-
7
Reverse Pec Deck
1
7-10 reps
-
8
Hanging Leg Raise (Weighted)
1
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
1
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
7-10 reps
-
6
Lateral Raise (Cable)
1
7-10 reps
-
7
Reverse Pec Deck
1
7-10 reps
-
8
Hanging Leg Raise (Weighted)
1
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
1
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
7-10 reps
-
6
Lateral Raise (Cable)
1
7-10 reps
-
7
Reverse Pec Deck
1
7-10 reps
-
8
Hanging Leg Raise (Weighted)
1
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
1
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
7-10 reps
-
6
Lateral Raise (Cable)
1
7-10 reps
-
7
Reverse Pec Deck
1
7-10 reps
-
8
Hanging Leg Raise (Weighted)
1
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
1
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
7-10 reps
-
6
Lateral Raise (Cable)
1
7-10 reps
-
7
Reverse Pec Deck
1
7-10 reps
-
8
Hanging Leg Raise (Weighted)
1
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
1
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
7-10 reps
-
6
Lateral Raise (Cable)
1
7-10 reps
-
7
Reverse Pec Deck
1
7-10 reps
-
8
Hanging Leg Raise (Weighted)
1
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
1
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
7-10 reps
-
6
Lateral Raise (Cable)
1
7-10 reps
-
7
Reverse Pec Deck
1
7-10 reps
-
8
Hanging Leg Raise (Weighted)
1
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
1
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
7-10 reps
-
6
Lateral Raise (Cable)
1
7-10 reps
-
7
Reverse Pec Deck
1
7-10 reps
-
8
Hanging Leg Raise (Weighted)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
7-10 reps
-
2
Incline Curl (Dumbbell)
1
7-10 reps
-
3
Seated French Press (Dumbbell)
1
7-10 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Bulgarian Split Squat (Barbell)
1
5-8 reps
-
6
Seated Leg Curl
1
7-10 reps
-
7
Sissy Squat (Weighted)
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
7-10 reps
-
2
Incline Curl (Dumbbell)
1
7-10 reps
-
3
Seated French Press (Dumbbell)
1
7-10 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Bulgarian Split Squat (Barbell)
1
5-8 reps
-
6
Seated Leg Curl
1
7-10 reps
-
7
Sissy Squat (Weighted)
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
7-10 reps
-
2
Incline Curl (Dumbbell)
1
7-10 reps
-
3
Seated French Press (Dumbbell)
1
7-10 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Bulgarian Split Squat (Barbell)
1
5-8 reps
-
6
Seated Leg Curl
1
7-10 reps
-
7
Sissy Squat (Weighted)
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
7-10 reps
-
2
Incline Curl (Dumbbell)
1
7-10 reps
-
3
Seated French Press (Dumbbell)
1
7-10 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Bulgarian Split Squat (Barbell)
1
5-8 reps
-
6
Seated Leg Curl
1
7-10 reps
-
7
Sissy Squat (Weighted)
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
7-10 reps
-
2
Incline Curl (Dumbbell)
1
7-10 reps
-
3
Seated French Press (Dumbbell)
1
7-10 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Bulgarian Split Squat (Barbell)
1
5-8 reps
-
6
Seated Leg Curl
1
7-10 reps
-
7
Sissy Squat (Weighted)
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
7-10 reps
-
2
Incline Curl (Dumbbell)
1
7-10 reps
-
3
Seated French Press (Dumbbell)
1
7-10 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Bulgarian Split Squat (Barbell)
1
5-8 reps
-
6
Seated Leg Curl
1
7-10 reps
-
7
Sissy Squat (Weighted)
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
7-10 reps
-
2
Incline Curl (Dumbbell)
1
7-10 reps
-
3
Seated French Press (Dumbbell)
1
7-10 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Bulgarian Split Squat (Barbell)
1
5-8 reps
-
6
Seated Leg Curl
1
7-10 reps
-
7
Sissy Squat (Weighted)
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
7-10 reps
-
2
Incline Curl (Dumbbell)
1
7-10 reps
-
3
Seated French Press (Dumbbell)
1
7-10 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Bulgarian Split Squat (Barbell)
1
5-8 reps
-
6
Seated Leg Curl
1
7-10 reps
-
7
Sissy Squat (Weighted)
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
7-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)1 Set
5-8 Reps
-
2
Chest Supported Row (T-Bar)1 Set
5-8 Reps
-
3
Shoulder Press (Machine)1 Set
5-8 Reps
-
4
Single Arm Diagonal Pulldown (Machine)1 Set
5-8 Reps
-
5
Pec Deck (Machine)1 Set
7-10 Reps
-
6
Lateral Raise (Dumbbell)1 Set
7-10 Reps
-
7
Shrug (Barbell)1 Set
7-10 Reps
-
8
Cable Crunch1 Set
7-10 Reps
-
Day 2
1
Preacher Curl (EZ Bar)1 Set
7-10 Reps
-
2
Single Arm Pushdown1 Set
7-10 Reps
-
3
Pinwheel Curl (Dumbbell)1 Set
7-10 Reps
-
4
Hack Squat1 Set
5-8 Reps
-
5
Good Morning1 Set
5-8 Reps
-
6
Leg Extension (Single Leg)1 Set
7-10 Reps
-
7
Lying Leg Curl1 Set
7-10 Reps
-
8
Standing Calf Raise (Machine)1 Set
7-10 Reps
-
Day 3
1
Chest Press (Machine)1 Set
5-8 Reps
-
2
Lat Pulldown (Neutral Grip)1 Set
5-8 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)1 Set
5-8 Reps
-
4
Seated Wide-Grip Row (Cable)1 Set
5-8 Reps
-
5
Incline Chest Fly (Dumbbell)1 Set
7-10 Reps
-
6
Lateral Raise (Cable)1 Set
7-10 Reps
-
7
Reverse Pec Deck1 Set
7-10 Reps
-
8
Hanging Leg Raise (Weighted)1 Set
7-10 Reps
-
Day 4
1
Tricep Rope Push Down (Cable)1 Set
7-10 Reps
-
2
Incline Curl (Dumbbell)1 Set
7-10 Reps
-
3
Seated French Press (Dumbbell)1 Set
7-10 Reps
-
4
Romanian Deadlift (Barbell)1 Set
5-8 Reps
-
5
Bulgarian Split Squat (Barbell)1 Set
5-8 Reps
-
6
Seated Leg Curl1 Set
7-10 Reps
-
7
Sissy Squat (Weighted)1 Set
7-10 Reps
-
8
Calf Raise (Leg Press)1 Set
7-10 Reps
-