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2nd half

by
1 athletes joined

Program Description

Intermediate lean muscle and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 16, 2025 11:45
  • Last Edited
    Jan 16, 2025 03:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Trap Bar Squat
4 Sets
6-12 Reps
-
2
Trap Bar Deadlift
4 Sets
8-12 Reps
-
3
Goblet Squat
4 Sets
8-12 Reps
-
4
Hip Thrust (Dumbbell)
4 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 5
1
Pull-Up (Weighted)
5 Sets
5-12 Reps
-
2
Bent Over Row (Dumbbell)
5 Sets
8-12 Reps
-
3
Reverse Grip Barbell Row
4 Sets
6-12 Reps
-
4
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
5
Hammer Curl
3 Sets
10-15 Reps
-
6
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
7
Single-Leg Leg Curl
4 Sets
5-12 Reps
-
Day 1
1
Bench Press (Dumbbell)
5 Sets
8-12 Reps
-
2
Dip (Weighted)
3 Sets
6-12 Reps
-
3
Floor Press (Dumbbell)
4 Sets
6-12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
7
Leg Extension
4 Sets
5-12 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
5-12 Reps
-
2
Bent Over Row (Barbell)
4 Sets
6-12 Reps
-
3
Chest Supported Row (Dumbbell)
4 Sets
6-12 Reps
-
4
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Zottman Curl
1 Set
12-15 Reps
-
8
Single-Leg Leg Curl
4 Sets
5-12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
5 Sets
6-12 Reps
-
2
Dip (Weighted)
3 Sets
12+ Reps
-
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Standing Shoulder Press (Dumbbell)
4 Sets
6-12 Reps
-
5
Arnold Press
4 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
7
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
8
Leg Extension
4 Sets
5-12 Reps
-
Day 6
1
Romanian Deadlift (Trap Bar)
4 Sets
8-12 Reps
-
2
Split Squat (Dumbbell)
4 Sets
6-12 Reps
-
3
Goblet Squat
3 Sets
8-15 Reps
-
4
Hip Thrust (Dumbbell)
3 Sets
10-15 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-