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Michael

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Program Description

Michael Ramos

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Jun 18, 2025 02:36
  • Last Edited
    Jun 19, 2025 09:42

Summary

Transform your physique in just one week with the Michael program, designed for those ready to push their limits. This intensive 6-day workout plan focuses on major muscle groups, including quads, chest, and shoulders, utilizing a variety of barbell, machine, and dumbbell exercises. Each session is structured to maximize strength and muscle growth, featuring key movements like squats, bench presses, and leg extensions. Equip yourself with a full gym and get ready to elevate your training to new heights!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Chest Press (Machine)
2
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
2
10 reps
-
3
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
4
Leg Extension
4
12 reps
-
5
Leg Press (45 Degrees)
2
10 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Face Away Cable Curl
4
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Skull Crusher (Barbell)
3
10 reps
-
9
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Seated Hamstring Curl
1
2
8 reps
12 reps
-
-
3
Hyperextension
4
-
4
Hip Thrust (Machine)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
-
-
2
Standing Pullover (Cable)
4
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
8 reps
-
5
Dumbbell Row
1
2
8 reps
10 reps
-
-
Week 1
1 / 1 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Hack Squat
2 Sets
10 Reps
-
3
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
4
Leg Extension
4 Sets
12 Reps
-
5
Leg Press (45 Degrees)
2 Sets
10 Reps
-
Day 3
No exercises added to this day
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Chest Press (Machine)
2 Sets
12 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Shoulder Press (Machine)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Lying Rear Lateral Raise
3 Sets
10 Reps
-
7
Lateral Raise (Cable)
2 Sets
15 Reps
-
Day 4
1
Chest Fly (Cable)
3 Sets
12 Reps
-
2
Chest Press (Machine)
2 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Face Away Cable Curl
4 Sets
10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
8
Skull Crusher (Barbell)
3 Sets
10 Reps
-
9
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 5
1
Stiff Leg Deadlift
3 Sets
10 Reps
-
2
Seated Hamstring Curl
1 Set
2 Sets
8 Reps
12 Reps
-
-
3
Hyperextension
4 Sets
-
4
Hip Thrust (Machine)
2 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
T-Bar Row
1 Set
2 Sets
8 Reps
10 Reps
-
-
2
Standing Pullover (Cable)
4 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
8 Reps
-
5
Dumbbell Row
1 Set
2 Sets
8 Reps
10 Reps
-
-