Program Description
This intermediate level program is designed for men looking to improve their overall strength and muscle size. Eating in a slight calorie surplus will be optimal during this program. You should be looking to add weight (~2.5-5lbs/week - upper; ~5-10lbs/week - lower) every week. Pick an itial weight that is challenging, but not impossible, for the listed rep ranges. While maintaining impeccable form. Each workout has varying rep ranges to prioritize both strength and hypertrophy.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedAug 21, 2024 10:54
- Last EditedAug 22, 2024 12:07
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Deadlift (Barbell)
2
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Concentration Curl
3
10 reps
-
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Deadlift (Barbell)
2
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Concentration Curl
3
10 reps
-
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Deadlift (Barbell)
2
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Concentration Curl
3
10 reps
-
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Deadlift (Barbell)
2
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Concentration Curl
3
10 reps
-
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Deadlift (Barbell)
2
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Concentration Curl
3
10 reps
-
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Deadlift (Barbell)
2
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Concentration Curl
3
10 reps
-
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Deadlift (Barbell)
2
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Concentration Curl
3
10 reps
-
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Deadlift (Barbell)
2
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Concentration Curl
3
10 reps
-
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Deadlift (Barbell)
2
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Concentration Curl
3
10 reps
-
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Deadlift (Barbell)
2
5 reps
-
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Concentration Curl
3
10 reps
-
8
Chin-Up (Bodyweight)
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Cable Crossover
3
12 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Cable Crossover
3
12 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Cable Crossover
3
12 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Cable Crossover
3
12 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Cable Crossover
3
12 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Cable Crossover
3
12 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Cable Crossover
3
12 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Cable Crossover
3
12 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Cable Crossover
3
12 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Cable Crossover
3
12 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
5
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Hollow Hold
1
2 mins
-
8
Leg Raise (Captain's Chair)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Hollow Hold
1
2 mins
-
8
Leg Raise (Captain's Chair)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Hollow Hold
1
2 mins
-
8
Leg Raise (Captain's Chair)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Hollow Hold
1
2 mins
-
8
Leg Raise (Captain's Chair)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Hollow Hold
1
2 mins
-
8
Leg Raise (Captain's Chair)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Hollow Hold
1
2 mins
-
8
Leg Raise (Captain's Chair)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Hollow Hold
1
2 mins
-
8
Leg Raise (Captain's Chair)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Hollow Hold
1
2 mins
-
8
Leg Raise (Captain's Chair)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Hollow Hold
1
2 mins
-
8
Leg Raise (Captain's Chair)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Hollow Hold
1
2 mins
-
8
Leg Raise (Captain's Chair)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Week 1
1 / 10 Weeks
Day 2
1
Eccentric Push Up1 Set
10 Reps
-
2
Bench Press (Barbell)3 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
4
Dip (Weighted)3 Sets
8 Reps
-
5
Cable Crossover3 Sets
12 Reps
-
6
Chest Fly (Machine)3 Sets
10 Reps
-
7
Skull Crusher3 Sets
10 Reps
-
8
Single Arm Tricep Extension (Cable)3 Sets
10 Reps
-
Day 1
1
Plank1 Set
1 mins
-
2
Deadlift (Barbell)2 Sets
5 Reps
-
3
T-Bar Row3 Sets
8 Reps
-
4
Wide Grip Lat Pulldown3 Sets
10 Reps
-
5
Seated Row (Cable)3 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)3 Sets
12 Reps
-
7
Concentration Curl3 Sets
10 Reps
-
8
Chin-Up (Bodyweight)2 Sets
@9
Day 3
1
Walk1 Set
60 mins
-
Day 4
1
Squat (Barbell)3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
3
Lunge (Dumbbell)3 Sets
12 Reps
-
4
Leg Press (45 Degrees)3 Sets
10 Reps
-
5
Leg Extension3 Sets
12 Reps
-
6
Leg Curl3 Sets
12 Reps
-
7
Standing Calf Raise5 Sets
25 Reps
-
Day 5
1
Overhead Press (Barbell)3 Sets
6 Reps
-
2
Arnold Press3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4
Upright Row (Cable)3 Sets
12 Reps
-
5
Lateral Raise (Cable)3 Sets
10 Reps
-
6
Russian Twist (Dumbbell)3 Sets
20 Reps
-
7
Hollow Hold1 Set
2 mins
-
8
Leg Raise (Captain's Chair)2 Sets
15 Reps
-
Day 6
1
Walk1 Set
60 mins
-