Gamma Bomb by John Meadows

Unleash your potential with the Gamma Bomb Full 14-Week Boostcamp! This comprehensive program is designed for those ready to elevate their fitness game, featuring five intense training days each week. Over the course of 14 weeks, you'll engage in a variety of workouts that build strength, endurance, and explosive power. Perfect for lifters of all levels, this program will challenge you, push your limits, and help you achieve your fitness goals. Get ready to transform your body and boost your performance!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Meadow Row

Seated Row (Machine)

One Arm Bent Over Row

Pullover (Machine)

Leg Raise (Captain's Chair)

Standing Calf Raise

Monday

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Machine)

Reverse Pec Deck

Lateral Raise (Dumbbell)

Front Raise

Tuesday

Lying Leg Curl

Squat (Barbell)

Leg Press

Stiff Leg Deadlift

Wednesday

Tricep Pushdown (Cable)

Seated Dip (Machine)

Overhead Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Cable Crunch

Seated Calf Raise

Thursday

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Lat Pulldown (Single Arm)

Seated Row (Cable)

Chin-Up (Bodyweight)

Rear Delt Fly (Dumbbell)

Lateral Raise (Machine)

Saturday

Dumbbell Row

Rack Pull (Barbell)

Dead Hang

Decline Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Seated Hamstring Curl

Bulgarian Split Squat (Barbell)

Incline Tricep Extension (Dumbbell)

Pinwheel Curl

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Cable Crossover

Lat Pulldown (Close Grip)

Wide Grip Lat Pulldown

Band Pull Apart

Chest Supported Row (Machine)

Lat Pulldown

Incline Bench Press (Smith Machine)

Dip (Bodyweight)

Rear Delt Row

Squat (Smith Machine)

Leg Extension

Stiff Leg Deadlift (Dumbbell)

Bent over extensions with single handles

Tate press with kettlebells

Concentration Curl

Shrug (Dumbbell)

Banded dumbell pullover

Overhead Press (Machine)

Neutral Grip Dumbbell Bench Press

Couch Stretch

Clean and Press

6 ways

Hack Squat

Glute Bridge (Bodyweight)

Seated Dumbbell Curl

Preacher Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Seated Overhead Extension (EZ Bar)

Chest Fly (Dumbbell)

One Arm Overhead Carry with March

Face Pull

Underhand Lat Pulldown

Back Extension (Weighted)

Lateral Raise (Cable)

Smith lunges

Bicep Curl (Cable)

Spider Curl

Diamond Push Up

Overhead Tricep Extension (Dumbbell)

Dumbell twist press

Front dumbell flyes

Cable Low Row

Lunge (Bodyweight)

Kettlebell Gorilla Row

Front lat pulldowns

Deadlifts

Behind-the-Neck Press (Barbell)

Lying Side Lateral Raise

Wide Grip Pull-Up

Walking Lunge

Wrist Curls

Rope Pressdown

Bent Over Row (Dumbbell)

Dumbell kickbacks (pronated grip)

Dumbell overhead extensions

Hex dumbell press

Dumbell flye

Spoto Press

Upright Row (Cable)

Straight Arm Pulldown

Incline Chest Press (Machine)

Dumbell stiff legged deadlifts

Preacher Curl (Machine)

Pushdown

Overhead Extension (Dumbbell)

Friday

Seated leg curls

Squats

Seated Military Press (Smith Machine)

Deadlift and shrug

Leg raise and incline sit up combo

Dumbell stiff legged deads

Kettlebell or dumbell squat

Seated palms up dumbell curls

Front Squat (Paused)

Lateral Lunge

Seated Overhead Press (Dumbbell)

Hyperextensions

Dumbell hammer curls

Reverse Curl (Barbell)

Tricep Kickback

Squat Jerk

Seated dumbell side laterals

Banded pullovers

Banded hyperextensions

Leg Press (45 Degrees)

Reverse Bicep Curl (EZ Bar)

Pec-dec flyes

Partial Incline Press (Dumbbell)

Single Arm Row (Cable)

Shrug (Barbell)

Leg raise and rope crunch combo

Leg Curl

Hammer Curl (Rope)

Dual rope pushdowns

Overhead rope extensions

Hip Adductor (Machine)

Deadlift (Smith Machine)

Dumbell bent rear laterals

Incline dumbell row

Barbell Row

Dumbell pullovers

Hanging Leg Raise

Reverse band squats

Dumbell walking lunges

Sissy Squat

Skull Crusher (EZ Bar)

Dumbell hammer curls and v-bar pushdowns

V-ups

Leg Extension (Banded)

Seated calve raises

Shoulder Press (Machine)

Seated Wide-Grip Row (Cable)

Meadows Curl

Pull-Up (Assisted)

Hanging leg raises and rope crunches

Single-Leg Leg Curl

Ham killers

Straight bar pressdown and dumbbell curls

E-z bar skull crushers and dumbbell hammer curls

V-ups and machine crunches

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