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THE ZESTY BIGBALLS GANGSTER PROGRAMME

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Program Description

Jay gumblerton does DRugs

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 10, 2024 12:33
  • Last Edited
    Jun 18, 2025 11:48

Summary

Unleash your inner powerhouse with the Zesty Bigballs Gangster Programme! Over the course of 9 weeks, this dynamic 4-day-a-week program focuses on building strength and muscle through a combination of barbell, dumbbell, and machine exercises. Expect to tackle heavy hitters like squats, bench presses, and deadlifts, all designed to sculpt your physique and enhance your performance. With a mix of high-intensity sets and strategic rest days, you’ll optimize recovery while pushing your limits. Get ready to transform your training and elevate your gains!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Quadriceps
11.8%
Chest
10.7%
Triceps
9.6%
Lats
9.4%
Front Delts
8.7%
Glutes
7.7%
Hamstrings
7.7%
Biceps
7.4%
Middle Delts
5.1%
Adductors
2.4%
Abs
2.4%
Rear Delts
2%
Lower Back
1.6%
Forearms
0.6%
Abductors
0.4%
Other
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
80%
69%
2
Bench Press (Barbell)
3
8 reps
69%
3
Leg Extension
3
15-20 reps
RPE 7
4
T-Bar Row
3
10-12 reps
RPE 7
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 7
6
Face Pull
3
20-30 reps
RPE 7
7
Lateral Raise (Cable)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
82%
71%
2
Bench Press (Barbell)
3
8 reps
71%
3
Leg Extension
3
15-20 reps
RPE 7.5
4
T-Bar Row
3
10-12 reps
RPE 7.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 7.5
6
Face Pull
3
20-30 reps
RPE 7.5
7
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
7 reps
84%
73%
2
Bench Press (Barbell)
3
7 reps
73%
3
Leg Extension
3
15-20 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
6
Face Pull
3
20-30 reps
RPE 8
7
Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
7 reps
86%
75%
2
Bench Press (Barbell)
3
7 reps
75%
3
Leg Extension
3
15-20 reps
RPE 8.5
4
T-Bar Row
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 8.5
6
Face Pull
3
20-30 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
71%
2
Bench Press (Barbell)
3
5 reps
71%
3
Leg Extension
2
15 reps
RPE 6
4
T-Bar Row
2
10 reps
RPE 6
5
Preacher Curl (Barbell)
2
10 reps
RPE 6
6
Face Pull
2
20 reps
RPE 6
7
Lateral Raise (Cable)
2
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6.5
2
Squat (Barbell)
4
3 reps
85%
3
Bench Press (Barbell)
3
6 reps
75%
4
Leg Extension
3
10-15 reps
RPE 7.5
5
T-Bar Row
3
8-10 reps
RPE 7.5
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 7.5
7
Face Pull
3
15-20 reps
RPE 7
8
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7.5
2
Squat (Barbell)
4
3 reps
87%
3
Bench Press (Barbell)
3
6 reps
77%
4
Leg Extension
3
12-15 reps
RPE 8
5
T-Bar Row
3
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5
2
Squat (Barbell)
4
2 reps
89%
3
Bench Press (Barbell)
3
5 reps
79%
4
T-Bar Row
3
8-10 reps
RPE 8.5
5
Face Pull
3
15-20 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Barbell)
5
4 reps
81%
3
Deadlift (Barbell)
5
1 reps
75%
4
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
74%
2
Bench Press (Close Grip)
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Lat Pulldown
3
10-12 reps
RPE 7
6
French Press
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77%
2
Bench Press (Close Grip)
3
6 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
5
Lat Pulldown
3
10-12 reps
RPE 7.5
6
French Press
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
79%
2
Bench Press (Close Grip)
3
6 reps
RPE 7.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8
6
French Press
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
81%
2
Bench Press (Close Grip)
3
5 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
72%
2
Bench Press (Close Grip)
3
5 reps
RPE 6
3
Seated Row (Cable)
2
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
5
Lat Pulldown
2
10 reps
RPE 6
6
French Press
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
4
3 reps
82%
3
Tempo Bench Press
3
4 reps
69%
4
Seated Row (Cable)
3
8-10 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7.5
6
Lat Pulldown
3
8-10 reps
RPE 7.5
7
French Press
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
3 reps
84%
3
Tempo Bench Press
3
4 reps
71%
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Lat Pulldown
3
8-10 reps
RPE 8
7
French Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
3
2 reps
86%
3
Tempo Bench Press
3
3 reps
74%
4
Seated Row (Cable)
3
8-10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8.5
6
Lat Pulldown
3
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
86%
2
Bench Press (Barbell)
5
3 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
69%
2
Leg Press
3
12-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
5
Hammer Curl
3
12-15 reps
RPE 7
6
Upright Row (Cable)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
4 reps
71%
2
Leg Press
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
12-15 reps
RPE 7.5
6
Upright Row (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
4 reps
73%
2
Leg Press
3
15-20 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 8
6
Upright Row (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
4 reps
75%
2
Leg Press
3
15-20 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Upright Row (Cable)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
69%
2
Leg Press
2
15 reps
RPE 6
3
Chest Supported Row (Machine)
2
10 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
5
Hammer Curl
2
10 reps
RPE 6
6
Upright Row (Cable)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
4 reps
76%
2
Leg Press
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Upright Row (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
78%
2
Leg Press
3
6-8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Upright Row (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
80%
2
Leg Press
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
77%
3
Chest Fly (Machine)
3
12-15 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Hamstring Curl
3
15-20 reps
RPE 7
6
Lat Pulldown
3
10-12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Bench Press (Barbell)
3
5 reps
79%
3
Chest Fly (Machine)
3
12-15 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7.5
5
Hamstring Curl
3
15-20 reps
RPE 7.5
6
Lat Pulldown
3
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
81%
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
5
Hamstring Curl
3
15-20 reps
RPE 8
6
Lat Pulldown
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
84%
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8.5
5
Hamstring Curl
3
15-20 reps
RPE 8.5
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77%
2
Chest Fly (Cable)
2
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
2
10 reps
RPE 6
4
Hamstring Curl
2
15 reps
RPE 6
5
Lat Pulldown
2
10 reps
RPE 6
6
Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
81%
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Hamstring Curl
3
10-12 reps
RPE 7
6
Lat Pulldown
3
8-10 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
5
Hamstring Curl
3
10-12 reps
RPE 8
6
Lat Pulldown
3
8-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
4
3 reps
86%
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8.5
4
Hamstring Curl
3
10-12 reps
RPE 8.5
5
Lat Pulldown
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9-10
2
Bench Press (Barbell)
1
1 reps
RPE 9-10
3
Deadlift (Barbell)
1
1 reps
RPE 9-10
Week 1
1 / 9 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
77%
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@7
5
Hamstring Curl
3 Sets
15-20 Reps
@7
6
Lat Pulldown
3 Sets
10-12 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
80%
69%
2
Bench Press (Barbell)
3 Sets
8 Reps
69%
3
Leg Extension
3 Sets
15-20 Reps
@7
4
T-Bar Row
3 Sets
10-12 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@7
6
Face Pull
3 Sets
20-30 Reps
@7
7
Lateral Raise (Cable)
3 Sets
15-20 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
74%
2
Bench Press (Close Grip)
3 Sets
6 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
5
Lat Pulldown
3 Sets
10-12 Reps
@7
6
French Press
3 Sets
12-15 Reps
@7
Day 3
1
Squat (Paused)
4 Sets
4 Reps
69%
2
Leg Press
3 Sets
12-15 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
5
Hammer Curl
3 Sets
12-15 Reps
@7
6
Upright Row (Cable)
3 Sets
15-20 Reps
@7