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GigaChud V1

by Abubakr J.

Program Description

grow the upper body EVERYTHING EVER SET TO FAILURE

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 06, 2025 06:15
  • Last Edited
    Dec 15, 2025 10:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Upper Back
12.8%
Biceps
10.6%
Lats
9.8%
Forearms
9.4%
Abs
9.4%
Front Delts
8.6%
Middle Delts
7.9%
Quadriceps
6.3%
Chest
5.6%
Glutes
2.1%
Hamstrings
1.4%
Lower Back
1.4%
Rear Delts
0.5%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
2
Dip (Assisted)
4
8-12 reps
RPE 8
3
Single Arm Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 8
8
Wrist Curls
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
5
Cable Crunch
4
8-15 reps
RPE 8.5
6
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
4
8-15 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
4
Decline Crunch (Weighted)
3
15-20 reps
RPE 8
5
Wrist Curls
3
20-25 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 3
1
Lat Pulldown
5 Sets
10-15 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3A
Hammer Curl (Cable)
4 Sets
8-15 Reps
@7.5
3B
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@8
4
Decline Crunch (Weighted)
3 Sets
15-20 Reps
@8
5
Wrist Curls
3 Sets
20-25 Reps
@9.5
Day 2
1
Deadlift (Barbell)
4 Sets
8-10 Reps
@8.5
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
4
Leg Extension
4 Sets
AMRAP
-
5
Cable Crunch
4 Sets
8-15 Reps
@8.5
6
Wrist Curls
2 Sets
AMRAP
-
Day 1
1
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8.5
2
Dip (Assisted)
4 Sets
8-12 Reps
@8
3
Single Arm Row (Cable)
3 Sets
8-12 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
10-15 Reps
@8
8
Wrist Curls
3 Sets
AMRAP
@10