logo
BoostcampPNG

Dj 4

by Kapil Nirwan
4 athletes joined

Program Description

Unleash your strength with the DJ workout program, a focused 1-week training plan designed to maximize your gains in just 5 days. This program targets all major muscle groups with a blend of classic lifts and machine exercises, ensuring a balanced approach to building muscle and increasing strength. Each session is crafted to challenge you with high-intensity sets and varied rep ranges, pushing you to new limits. Get ready to elevate your fitness game and achieve the results you’ve been striving for!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    110 minutes
  • Created
    Feb 03, 2026 01:47
  • Last Edited
    Feb 14, 2026 03:10
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Glutes
12.4%
Hamstrings
11.9%
Triceps
10.5%
Front Delts
7.1%
Chest
6.4%
Upper Back
6.4%
Abs
5.9%
Biceps
5.9%
Lats
5%
Lower Back
2.7%
Calves
2.7%
Middle Delts
2.1%
Rear Delts
2.1%
Forearms
2.1%
Adductors
1.8%
Abductors
1.6%
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 (Barbell)
1
2 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
72%
3
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Lying Side Lateral Raise
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
72%
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Lat Pulldown
3
10 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
3
4 reps
72%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6 reps
RPE 7
2
Bench Press (Close Grip)
1
2
2 reps
5 reps
RPE 7
RPE 6
3
Pendlay Row
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
2
8 reps
RPE 8
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
6
Reverse Pec Deck
3
12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
2 reps
4 reps
6 reps
RPE 8
RPE 6
RPE 6
2
Squat (Paused)
1
2
1
2 reps
5 reps
6 reps
RPE 8
RPE 6
RPE 6
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Reps
@8
2
Bench Press (Paused)
3 Sets
4 Reps
72%
3
Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@8
@8
4
Lying Side Lateral Raise
3 Sets
15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Reps
@8
2
Deadlift (Barbell)
3 Sets
4 Reps
72%
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Lat Pulldown
3 Sets
10 Reps
@10
5
Concentration Curl
3 Sets
10 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
2 Reps
@8
2
Squat (Barbell)
3 Sets
4 Reps
72%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@7
6
Seated Calf Raise
3 Sets
12 Reps
@8
Day 4
1
Larsen Press (Barbell)
2 Sets
6 Reps
@7
2
Bench Press (Close Grip)
1 Set
2 Sets
2 Reps
5 Reps
@7
@6
3
Pendlay Row
3 Sets
10 Reps
@8
4
Bench Press (Dumbbell)
2 Sets
8 Reps
@8
5
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@9
6
Reverse Pec Deck
3 Sets
12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 5
1
Deadlift (Paused)
1 Set
2 Sets
2 Sets
2 Reps
4 Reps
6 Reps
@8
@6
@6
2
Squat (Paused)
1 Set
2 Sets
1 Set
2 Reps
5 Reps
6 Reps
@8
@6
@6
3
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12 Reps
@9
4
Hip Abductor (Machine)
2 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9