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gaystuff

by Ret H.

Program Description

To win

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 25, 2025 11:32
  • Last Edited
    Sep 26, 2025 05:40
Muscle Engagement
Front
Back
MuscleSet
Chest
12.1%
Upper Back
12%
Triceps
11.5%
Front Delts
10.5%
Lats
8.2%
Biceps
8%
Middle Delts
7.1%
Abs
5.8%
Rear Delts
5.1%
Hamstrings
5%
Quadriceps
4.5%
Glutes
4.1%
Forearms
2.3%
Calves
1.9%
Lower Back
1.2%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3-4 reps
3-4 reps
3-4 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
4
10-15 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15+ reps
RPE 9
5
Dip (Bodyweight)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3-4 reps
3-4 reps
3-4 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
4
10-15 reps
RPE 8.5
3
Decline Push Up
3
15+ reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15+ reps
RPE 9
5
Dip (Bodyweight)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3-4 reps
3-4 reps
3-4 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
4
10-15 reps
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15+ reps
RPE 9
5
Dip (Bodyweight)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-4 reps
3-4 reps
RPE 9
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 8.5
3
Chest Fly (Machine)
2
10-15 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15+ reps
RPE 9
5
Dip (Bodyweight)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
10+ reps
10+ reps
10+ reps
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9.5
3
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
3
20-30 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6A
Reverse Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Barbell)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
10+ reps
10+ reps
10+ reps
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9.5
3
Single Arm Iso Row
3
10-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
20-30 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
6A
Reverse Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Barbell)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
10+ reps
10+ reps
10+ reps
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9.5
3
Pendlay Row
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
3
20-30 reps
RPE 9.5
5
Chin-Up (Bodyweight)
3
15+ reps
RPE 9
6A
Reverse Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Barbell)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
10+ reps
10+ reps
RPE 9
RPE 9.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9.5
3
Standing Pullover (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
20-30 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 9.5
6A
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Barbell)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15-20 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Hip Thrust (Machine)
3
10-15 reps
RPE 10
4
Leg Extension
4
10-15 reps
RPE 9
5
Seated Hamstring Curl
4
10-15 reps
RPE 9
6
Standing Calf Raise
2
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
2
Single Leg Press
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Hip Thrust (Machine)
3
10-15 reps
RPE 10
4
Leg Extension
4
10-15 reps
RPE 9
5
Seated Hamstring Curl
4
10-15 reps
RPE 9
6
Standing Calf Raise
2
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15-20 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Hip Thrust (Machine)
3
10-15 reps
RPE 10
4
Leg Extension
4
10-15 reps
RPE 9
5
Seated Hamstring Curl
4
10-15 reps
RPE 9
6
Standing Calf Raise
2
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Hip Thrust (Machine)
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 9
5
Seated Hamstring Curl
3
10-15 reps
RPE 9
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15+ reps
RPE 8
2
Ab Wheel
3
10+ reps
RPE 9
3
Russian Twist (Dumbbell)
3
20+ reps
RPE 9.5
4
Plank
3
2.5 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15+ reps
RPE 8
2
Ab Wheel
3
10+ reps
RPE 9
3
Russian Twist (Dumbbell)
3
20+ reps
RPE 9.5
4
Side Plank
3
2.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15+ reps
RPE 8
2
Ab Wheel
3
10+ reps
RPE 9
3
Russian Twist (Dumbbell)
3
20+ reps
RPE 9.5
4
Plank
2
2.5 mins
RPE 9.5
5
Side Plank
2
2.5 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15+ reps
RPE 8
2
Ab Wheel
3
10+ reps
RPE 9
3
Russian Twist (Dumbbell)
3
20+ reps
RPE 9.5
4
Plank
1
2.5 mins
RPE 9.5
5
Side Plank
1
2.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
20+ reps
RPE 9.5
2
Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 10
4
Pull-Up (Bodyweight)
3
15+ reps
RPE 9.5
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9.5
6
Standing Pullover (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
20+ reps
RPE 9.5
2
Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
3
15+ reps
RPE 9.5
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9.5
6
Single Arm Iso Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
20+ reps
RPE 9.5
2
Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
3
Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
3
15+ reps
RPE 9.5
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9.5
6
Pendlay Row
1
2
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20+ reps
RPE 9.5
2
Chest Press (Machine)
2
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
15+ reps
RPE 9.5
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 9.5
6
Standing Pullover (Cable)
2
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-10 reps
RPE 9
2A
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
2B
One Arm Lateral Raise (Cable)
2
1
20-30 reps
20-30 reps
RPE 9
RPE 9.5
3A
Rear Delt Row
3
8-12 reps
RPE 9.5
3B
Rear Delt Fly (Cable)
3
20-30 reps
RPE 9.5
4
Dip (Bodyweight)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
RPE 9.5
7
Bayesian Curl
3
20-25 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-10 reps
RPE 9
2A
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
2B
One Arm Lateral Raise (Cable)
2
1
20-30 reps
20-30 reps
RPE 9
RPE 9.5
3A
Rear Delt Row
3
8-12 reps
RPE 9.5
3B
Rear Delt Fly (Cable)
3
20-30 reps
RPE 9.5
4
Skull Crusher (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
RPE 9.5
7
Bayesian Curl
3
20-25 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-10 reps
RPE 9
2A
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
2B
One Arm Lateral Raise (Cable)
2
1
20-30 reps
20-30 reps
RPE 9
RPE 9.5
3A
Rear Delt Row
3
8-12 reps
RPE 9.5
3B
Rear Delt Fly (Cable)
3
20-30 reps
RPE 9.5
4
JM Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
RPE 9.5
7
Bayesian Curl
3
20-25 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
8-10 reps
RPE 9
2A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 9
3A
Rear Delt Row
2
8-12 reps
RPE 9.5
3B
Rear Delt Fly (Cable)
2
20-30 reps
RPE 9.5
4
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
10-20 reps
RPE 9.5
7
Bayesian Curl
2
20-25 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3-4 Reps
3-4 Reps
3-4 Reps
@9
@9.5
@10
2
Chest Press (Machine)
4 Sets
10-15 Reps
@8.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@9
5
Dip (Bodyweight)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
1 Set
10+ Reps
10+ Reps
10+ Reps
@9
@9.5
@10
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9.5
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Rear Delt Fly (Cable)
3 Sets
20-30 Reps
@9.5
5
Bicep Curl (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
6A
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
6B
Reverse Wrist Curl (Barbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
4 Sets
15-20 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@10
3
Hip Thrust (Machine)
3 Sets
10-15 Reps
@10
4
Leg Extension
4 Sets
10-15 Reps
@9
5
Seated Hamstring Curl
4 Sets
10-15 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@9
@9.5
Day 4
1
Upright Row (Barbell)
3 Sets
15+ Reps
@8
2
Ab Wheel
3 Sets
10+ Reps
@9
3
Russian Twist (Dumbbell)
3 Sets
20+ Reps
@9.5
4
Plank
3 Sets
2.5 mins
@9.5
Day 6
1
Military Press (Barbell)
3 Sets
8-10 Reps
@9
2A
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
2B
One Arm Lateral Raise (Cable)
2 Sets
1 Set
20-30 Reps
20-30 Reps
@9
@9.5
3A
Rear Delt Row
3 Sets
8-12 Reps
@9.5
3B
Rear Delt Fly (Cable)
3 Sets
20-30 Reps
@9.5
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
10-20 Reps
@9.5
7
Bayesian Curl
3 Sets
20-25 Reps
@9.5
Day 5
1
Decline Push Up
4 Sets
20+ Reps
@9.5
2
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@10
4
Pull-Up (Bodyweight)
3 Sets
15+ Reps
@9.5
5
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9.5
6
Standing Pullover (Cable)
3 Sets
10-15 Reps
@9.5