Program Description
Big Chest, Arms, Lats
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 17, 2025 04:36
- Last EditedJun 18, 2025 08:59
Summary
Transform your physique in just 8 weeks with the GPT Trainer program! Designed for six days a week, this comprehensive plan focuses on building strength and endurance through a mix of compound lifts and high-intensity cardio. Expect to power through exercises like bench presses, sprints, and hanging leg raises, all tailored to challenge your limits and enhance your performance. With a full gym setup, you’ll have everything you need to maximize your gains and achieve your fitness goals. Get ready to elevate your training and see real results!
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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
Bench Press (Barbell)
5
6-10 reps
-
2
Incline Bench Press (Dumbbell)
5
8-12 reps
-
3
Dip (Bodyweight)
4
6-10 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Face Pull
4
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Incline Bench Press (Dumbbell)
5
8-12 reps
-
3
Dip (Bodyweight)
4
6-10 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Face Pull
4
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Incline Bench Press (Dumbbell)
5
8-12 reps
-
3
Dip (Bodyweight)
4
6-10 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Face Pull
4
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Incline Bench Press (Dumbbell)
5
8-12 reps
-
3
Dip (Bodyweight)
4
6-10 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Face Pull
4
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Incline Bench Press (Dumbbell)
5
8-12 reps
-
3
Dip (Bodyweight)
4
6-10 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Face Pull
4
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Incline Bench Press (Dumbbell)
5
8-12 reps
-
3
Dip (Bodyweight)
4
6-10 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Face Pull
4
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Incline Bench Press (Dumbbell)
5
8-12 reps
-
3
Dip (Bodyweight)
4
6-10 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Face Pull
4
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Incline Bench Press (Dumbbell)
5
8-12 reps
-
3
Dip (Bodyweight)
4
6-10 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Face Pull
4
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
12
0.3 mins
-
2
Incline Walk
1
25 mins
-
3
Hanging Leg Raise
4
12-15 reps
-
4
Russian Twist (Dumbbell)
5
20 reps
-
5
Plank
5
0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
12
0.3 mins
-
2
Incline Walk
1
25 mins
-
3
Hanging Leg Raise
4
12-15 reps
-
4
Russian Twist (Dumbbell)
5
20 reps
-
5
Plank
5
0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
12
0.3 mins
-
2
Incline Walk
1
25 mins
-
3
Hanging Leg Raise
4
12-15 reps
-
4
Russian Twist (Dumbbell)
5
20 reps
-
5
Plank
5
0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
12
0.3 mins
-
2
Incline Walk
1
25 mins
-
3
Hanging Leg Raise
4
12-15 reps
-
4
Russian Twist (Dumbbell)
5
20 reps
-
5
Plank
5
0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
12
0.3 mins
-
2
Incline Walk
1
25 mins
-
3
Hanging Leg Raise
4
12-15 reps
-
4
Russian Twist (Dumbbell)
5
20 reps
-
5
Plank
5
0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
12
0.3 mins
-
2
Incline Walk
1
25 mins
-
3
Hanging Leg Raise
4
12-15 reps
-
4
Russian Twist (Dumbbell)
5
20 reps
-
5
Plank
5
0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
12
0.3 mins
-
2
Incline Walk
1
25 mins
-
3
Hanging Leg Raise
4
12-15 reps
-
4
Russian Twist (Dumbbell)
5
20 reps
-
5
Plank
5
0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
12
0.3 mins
-
2
Incline Walk
1
25 mins
-
3
Hanging Leg Raise
4
12-15 reps
-
4
Russian Twist (Dumbbell)
5
20 reps
-
5
Plank
5
0.7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6-10 reps
-
2
Seated Row (Cable)
5
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
12-15 reps
-
6
Hammer Curl
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6-10 reps
-
2
Seated Row (Cable)
5
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
12-15 reps
-
6
Hammer Curl
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6-10 reps
-
2
Seated Row (Cable)
5
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
12-15 reps
-
6
Hammer Curl
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6-10 reps
-
2
Seated Row (Cable)
5
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
12-15 reps
-
6
Hammer Curl
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6-10 reps
-
2
Seated Row (Cable)
5
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
12-15 reps
-
6
Hammer Curl
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6-10 reps
-
2
Seated Row (Cable)
5
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
12-15 reps
-
6
Hammer Curl
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6-10 reps
-
2
Seated Row (Cable)
5
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
12-15 reps
-
6
Hammer Curl
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6-10 reps
-
2
Seated Row (Cable)
5
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
12-15 reps
-
6
Hammer Curl
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Incline Walk
1
25 mins
-
4
Hanging Leg Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Incline Walk
1
25 mins
-
4
Hanging Leg Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Incline Walk
1
25 mins
-
4
Hanging Leg Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Incline Walk
1
25 mins
-
4
Hanging Leg Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Incline Walk
1
25 mins
-
4
Hanging Leg Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Incline Walk
1
25 mins
-
4
Hanging Leg Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Incline Walk
1
25 mins
-
4
Hanging Leg Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Incline Walk
1
25 mins
-
4
Hanging Leg Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Hammer Curl
4
12-15 reps
-
4
Rope Cable Curl
4
15 reps
-
5
Reverse Grip Tricep Pushdown
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Hammer Curl
4
12-15 reps
-
4
Rope Cable Curl
4
15 reps
-
5
Reverse Grip Tricep Pushdown
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Hammer Curl
4
12-15 reps
-
4
Rope Cable Curl
4
15 reps
-
5
Reverse Grip Tricep Pushdown
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Hammer Curl
4
12-15 reps
-
4
Rope Cable Curl
4
15 reps
-
5
Reverse Grip Tricep Pushdown
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Hammer Curl
4
12-15 reps
-
4
Rope Cable Curl
4
15 reps
-
5
Reverse Grip Tricep Pushdown
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Hammer Curl
4
12-15 reps
-
4
Rope Cable Curl
4
15 reps
-
5
Reverse Grip Tricep Pushdown
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Hammer Curl
4
12-15 reps
-
4
Rope Cable Curl
4
15 reps
-
5
Reverse Grip Tricep Pushdown
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Hammer Curl
4
12-15 reps
-
4
Rope Cable Curl
4
15 reps
-
5
Reverse Grip Tricep Pushdown
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Finger Curl
3
10-12 reps
-
5
Wrist Dumbell Abduction
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Finger Curl
3
10-12 reps
-
5
Wrist Dumbell Abduction
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Finger Curl
3
10-12 reps
-
5
Wrist Dumbell Abduction
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Finger Curl
3
10-12 reps
-
5
Wrist Dumbell Abduction
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Finger Curl
3
10-12 reps
-
5
Wrist Dumbell Abduction
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Finger Curl
3
10-12 reps
-
5
Wrist Dumbell Abduction
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Finger Curl
3
10-12 reps
-
5
Wrist Dumbell Abduction
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Finger Curl
3
10-12 reps
-
5
Wrist Dumbell Abduction
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)5 Sets
8-12 Reps
-
3
Dip (Bodyweight)4 Sets
6-10 Reps
-
4
Tricep Pushdown (Cable)4 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Cable)4 Sets
10-12 Reps
-
6
Face Pull4 Sets
12-15 Reps
-
7
Seated Overhead Press (Dumbbell)4 Sets
15 Reps
-
Day 2
1
Sprint12 Sets
0.3 mins
-
2
Incline Walk1 Set
25 mins
-
3
Hanging Leg Raise4 Sets
12-15 Reps
-
4
Russian Twist (Dumbbell)5 Sets
20 Reps
-
5
Plank5 Sets
0.7 mins
-
Day 3
1
Lat Pulldown5 Sets
6-10 Reps
-
2
Seated Row (Cable)5 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
4
Bicep Curl (Cable)4 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)4 Sets
12-15 Reps
-
6
Hammer Curl4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
Day 4
1
Goblet Squat4 Sets
6-8 Reps
-
2
Leg Press3 Sets
10-12 Reps
-
3
Incline Walk1 Set
25 mins
-
4
Hanging Leg Raise4 Sets
12-15 Reps
-
Day 5
1
Bench Press (Barbell)5 Sets
6-10 Reps
-
2
Seated Shoulder Press (Dumbbell)5 Sets
8-12 Reps
-
3
Hammer Curl4 Sets
12-15 Reps
-
4
Rope Cable Curl4 Sets
15 Reps
-
5
Reverse Grip Tricep Pushdown4 Sets
12-15 Reps
-
Day 6
1
Bench Press (Dumbbell)3 Sets
10-12 Reps
-
2
Reverse Wrist Curl (Barbell)3 Sets
10-12 Reps
-
3
Wrist Curls3 Sets
10-12 Reps
-
4
Finger Curl3 Sets
10-12 Reps
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5
Wrist Dumbell Abduction3 Sets
10-12 Reps
-