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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
    Oct 04, 2025 01:04

Summary

Unleash your strength with the "gaystuff" program, a dynamic 4-week training plan designed for those ready to push their limits. Committing to 6 days a week, you'll focus on a balanced mix of push and pull workouts, incorporating exercises like bench presses, pull-ups, and cable pullovers to sculpt your chest, back, and arms. Each session emphasizes progressive overload and muscle engagement, ensuring you build strength and definition effectively. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Chest
11.9%
Triceps
11.4%
Front Delts
10.4%
Lats
8.4%
Biceps
8%
Middle Delts
7%
Abs
5.5%
Rear Delts
5%
Hamstrings
4.8%
Quadriceps
4.7%
Glutes
4.1%
Forearms
3.4%
Calves
1.8%
Lower Back
0.9%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
2
Single Leg Press
3
8-12 reps
RPE 9.5
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)
4
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)
4
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)
4
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)
4 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