logo
BoostcampPNG

Gurbanani

by Gurban B.
4.0
(1 rating)

Program Description

**Gurbanani** is a dynamic 1-week program designed to challenge your strength and endurance with six days of focused training. Each session targets specific muscle groups, including chest, shoulders, triceps, legs, and core, utilizing a mix of dumbbells, machines, and bodyweight exercises. With a variety of movements like bench presses, leg curls, and deadlifts, you'll build muscle and improve your overall fitness. Get ready to push your limits and achieve your goals in just one week!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 10:40
  • Last Edited
    Oct 03, 2025 04:43
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
11.4%
Upper Back
10.7%
Front Delts
10.3%
Biceps
10%
Triceps
8.9%
Abs
7.5%
Chest
7.1%
Quadriceps
6.8%
Lats
6.4%
Hamstrings
5.3%
Rear Delts
4.6%
Forearms
4.6%
Calves
3.6%
Glutes
1.8%
Lower Back
0.7%
Abductors
0.4%
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
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 (Dumbbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Chest Press (Machine)
4
-
5
Lateral Raise (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Shrug (Dumbbell)
4
-
4
Face Pull
4
-
5
Bicep Curl (Barbell)
4
-
6
Reverse Curl (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Cable Crunch
4
-
3
Leg Curl
4
-
4
V-Up
4
-
5
Leg Extension
4
-
6
Calf Raise (Leg Press)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Cable)
4
-
6
Overhead Tricep Extension (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Rear Delt Fly (Dumbbell)
4
-
4
Bicep Curl (Machine)
4
-
5
Hammer Curl (Dumbbell)
4
-
6
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Cable Crunch
4
-
3
Leg Extension
4
-
4
V-Up
4
-
5
Leg Curl
4
-
6
Calf Raise (Leg Press)
4
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
-
2
Seated Overhead Press (Dumbbell)
4 Sets
-
3
Lateral Raise (Dumbbell)
4 Sets
-
4
Chest Press (Machine)
4 Sets
-
5
Lateral Raise (Cable)
4 Sets
-
6
Tricep Pushdown (Cable)
4 Sets
-
Day 3
1
Leg Press
4 Sets
-
2
Cable Crunch
4 Sets
-
3
Leg Curl
4 Sets
-
4
V-Up
4 Sets
-
5
Leg Extension
4 Sets
-
6
Calf Raise (Leg Press)
4 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Seated Overhead Press (Dumbbell)
4 Sets
-
3
Lateral Raise (Dumbbell)
4 Sets
-
4
Chest Fly (Cable)
4 Sets
-
5
Lateral Raise (Cable)
4 Sets
-
6
Overhead Tricep Extension (Cable)
4 Sets
-
Day 2
1
Lat Pulldown
4 Sets
-
2
Seated Row (Machine)
4 Sets
-
3
Shrug (Dumbbell)
4 Sets
-
4
Face Pull
4 Sets
-
5
Bicep Curl (Barbell)
4 Sets
-
6
Reverse Curl (Barbell)
4 Sets
-
Day 5
1
Lat Pulldown
4 Sets
-
2
Bent Over Row (Barbell)
4 Sets
-
3
Rear Delt Fly (Dumbbell)
4 Sets
-
4
Bicep Curl (Machine)
4 Sets
-
5
Hammer Curl (Dumbbell)
4 Sets
-
6
Wrist Curls
4 Sets
-
Day 6
1
Deadlift (Barbell)
4 Sets
-
2
Cable Crunch
4 Sets
-
3
Leg Extension
4 Sets
-
4
V-Up
4 Sets
-
5
Leg Curl
4 Sets
-
6
Calf Raise (Leg Press)
4 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Gurban B.Age 17, Man
9 hours ago
1 week complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Tuff app, thank u for making it free to use gng ❤️‍🩹