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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.8%
Front Delts
11.6%
Chest
11.2%
Abs
10.8%
Middle Delts
9.7%
Upper Back
7%
Other
6.6%
Biceps
6.6%
Lats
4.9%
Forearms
4.2%
Quadriceps
3.4%
Hamstrings
2.3%
Rear Delts
2.1%
Glutes
2%
Adductors
0.4%
Abductors
0.3%
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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
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3
Hammer Curl4 Sets
12-15 Reps
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4
Rope Cable Curl4 Sets
15 Reps
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5
Reverse Grip Tricep Pushdown4 Sets
12-15 Reps
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Day 6
1
Bench Press (Dumbbell)3 Sets
10-12 Reps
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2
Reverse Wrist Curl (Barbell)3 Sets
10-12 Reps
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3
Wrist Curls3 Sets
10-12 Reps
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4
Finger Curl3 Sets
10-12 Reps
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5
Wrist Dumbell Abduction3 Sets
10-12 Reps
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