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 04, 2025 01:03

Summary

Unleash your potential with Gurbanani, a dynamic 1-week program designed to sculpt your upper body and strengthen your legs and core. With six days of focused workouts, you'll engage in a variety of exercises, including dumbbell presses, leg curls, and cable crunches, all tailored to maximize muscle activation. Whether you're training in a garage gym or at home, this program provides the perfect blend of intensity and variety to help you achieve your fitness goals. Get ready to push your limits and see real results!

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%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Press (Machine)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Day 2

Lat Pulldown

Seated Row (Machine)

Shrug (Dumbbell)

Face Pull

Bicep Curl (Barbell)

Reverse Curl (Barbell)

Day 3

Leg Press

Cable Crunch

Leg Curl

V-Up

Leg Extension

Calf Raise (Leg Press)

Day 4

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Day 5

Lat Pulldown

Bent Over Row (Barbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (Machine)

Hammer Curl (Dumbbell)

Wrist Curls

Day 6

Deadlift (Barbell)

Cable Crunch

Leg Extension

V-Up

Leg Curl

Calf Raise (Leg Press)

Day 1

Bench Press (Dumbbell)

4 Sets

Seated Overhead Press (Dumbbell)

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Chest Press (Machine)

4 Sets

Lateral Raise (Cable)

4 Sets

Tricep Pushdown (Cable)

4 Sets

Day 3

Leg Press

4 Sets

Cable Crunch

4 Sets

Leg Curl

4 Sets

V-Up

4 Sets

Leg Extension

4 Sets

Calf Raise (Leg Press)

4 Sets

Day 4

Incline Bench Press (Dumbbell)

4 Sets

Seated Overhead Press (Dumbbell)

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Chest Fly (Cable)

4 Sets

Lateral Raise (Cable)

4 Sets

Overhead Tricep Extension (Cable)

4 Sets

Day 2

Lat Pulldown

4 Sets

Seated Row (Machine)

4 Sets

Shrug (Dumbbell)

4 Sets

Face Pull

4 Sets

Bicep Curl (Barbell)

4 Sets

Reverse Curl (Barbell)

4 Sets

Day 5

Lat Pulldown

4 Sets

Bent Over Row (Barbell)

4 Sets

Rear Delt Fly (Dumbbell)

4 Sets

Bicep Curl (Machine)

4 Sets

Hammer Curl (Dumbbell)

4 Sets

Wrist Curls

4 Sets

Day 6

Deadlift (Barbell)

4 Sets

Cable Crunch

4 Sets

Leg Extension

4 Sets

V-Up

4 Sets

Leg Curl

4 Sets

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

a month 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 ❤️‍🩹