IntermediateFree

Gurbanani

Unlock your strength in just one week—6 days of focused workouts to transform your routine and elevate your fitness game.

Gurban B.· Sep 2025

Free on iOS & Android

Overview

Length

1 week

Days / week

6 days

Level

Intermediate

Goal

Muscle, Women's, Strength

Equipment

Garage Gym

Session length

60 min

**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!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

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%

Week 1 Workouts

#	Exercise	Sets
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

#	Exercise	Sets
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

#	Exercise	Sets
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

#	Exercise	Sets
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

#	Exercise	Sets
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

#	Exercise	Sets
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

Common questions

Yes, Gurbanani is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Gurbanani is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Gurbanani is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android