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Accessory day

by Hernan Morales
5 athletes joined

Program Description

This is if you want to add a extra accessories day or want something to add some pump too with rack pulls and ohp to build some strength tbh

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 16, 2024 08:34
  • Last Edited
    Jun 18, 2025 11:01

Summary

Unlock your potential with the Accessory Day program, a focused 6-week training plan designed to enhance your strength and muscle definition. Committing just one day per week, you'll engage in a variety of targeted exercises, including Rack Pulls, Overhead Presses, and Hammer Curls, all aimed at building functional strength and improving muscle balance. Perfect for those with a garage gym setup, this program combines heavy lifts with accessory work to ensure comprehensive muscle development. Elevate your training and achieve your goals with this strategic approach!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Biceps
11.2%
Quadriceps
9.3%
Chest
9.3%
Triceps
9%
Front Delts
8.8%
Lats
8.7%
Glutes
7.9%
Hamstrings
5.8%
Lower Back
5.4%
Middle Delts
5.2%
Rear Delts
3.1%
Abs
1.7%
Forearms
1.2%
Abductors
0.6%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
1 reps
4 reps
85%
70%
2
Overhead Press (Barbell)
1
3
1 reps
4 reps
85%
70%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
1 reps
4 reps
87%
72%
2
Overhead Press (Barbell)
1
3
1 reps
4 reps
87%
72%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
1 reps
4 reps
90%
74%
2
Overhead Press (Barbell)
1
3
1 reps
4 reps
90%
74%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
1 reps
4 reps
92%
77%
2
Overhead Press (Barbell)
1
3
1 reps
4 reps
92%
77%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
1
1 reps
100%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4 reps
60%
2
Overhead Press (Barbell)
3
4 reps
60%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Rack Pull (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
85%
70%
2
Overhead Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
85%
70%
3
Leg Press (45 Degrees)
2 Sets
8-10 Reps
@7
4
Hack Squat
2 Sets
8-10 Reps
@7
5
Hammer Curl
2 Sets
12-15 Reps
@7
6
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@7
7
Lat Pulldown
2 Sets
8-10 Reps
@7
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@7
9
T-Bar Row
2 Sets
8-10 Reps
@7
10
Incline Chest Press (Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
11
Chest Fly (Machine)
3 Sets
8-10 Reps
@8
12
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@7
13
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@7