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Rudra

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Program Description

**Rudra** is an intense 1-week workout program designed for those ready to push their limits with 6 days of focused training. Each session targets key muscle groups, including chest, arms, and legs, utilizing a mix of barbell, machine, and dumbbell exercises to maximize strength and hypertrophy. Expect to engage in compound movements like the Bench Press and Squat, paired with isolation exercises to sculpt your physique. Get ready to embrace the challenge and transform your fitness journey!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Sep 18, 2025 05:57
  • Last Edited
    Sep 24, 2025 04:18

Summary

Unleash your strength with the Rudra program, a dynamic 6-day workout designed to sculpt your chest and arms over the course of one week. This program combines barbell and machine exercises, including the Bench Press and Incline Chest Press, to maximize muscle engagement and growth. Each session is structured to challenge your limits and elevate your performance, ensuring you leave the gym feeling accomplished and empowered. Get ready to transform your physique and build the upper body strength you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.5%
Biceps
14.1%
Triceps
12.9%
Front Delts
8.9%
Quadriceps
8.2%
Hamstrings
8%
Upper Back
6.8%
Lats
5.5%
Glutes
4.7%
Middle Delts
4.3%
Forearms
3.1%
Calves
2.8%
Rear Delts
2.4%
Lower Back
1.7%
Abs
1.1%
Adductors
0.6%
Abductors
0.3%
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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)
3
8 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Preacher Curl (EZ Bar)
2
12 reps
-
6
Face Away Cable Curl
2
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Squat (Smith Machine)
2
8 reps
-
3
Pendulum Squat
3
12 reps
-
4
Leg Extension
4
15 reps
-
5
Leg Press
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Seated Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
-
-
-
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
2
12 reps
-
4
Shoulder Press (Machine)
4
12 reps
-
5
Lateral Raise (Machine)
2
20 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (EZ Bar)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
-
2
Standing Pullover (Cable)
4
12 reps
-
3
Shrug (Barbell)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
Week 1
1 / 1 Weeks
Day 3
No exercises added to this day
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Chest Press (Machine)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
12 Reps
-
6
Face Away Cable Curl
2 Sets
2 Sets
12 Reps
15 Reps
-
-
Day 4
1
Chest Fly (Cable)
4 Sets
12 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
4
Shoulder Press (Machine)
4 Sets
12 Reps
-
5
Lateral Raise (Machine)
2 Sets
20 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
5
Skull Crusher (Barbell)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 6
1
Chest Supported Row (Machine)
3 Sets
8 Reps
-
2
Standing Pullover (Cable)
4 Sets
12 Reps
-
3
Shrug (Barbell)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
Day 2
1
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
2
Squat (Smith Machine)
2 Sets
8 Reps
-
3
Pendulum Squat
3 Sets
12 Reps
-
4
Leg Extension
4 Sets
15 Reps
-
5
Leg Press
2 Sets
12 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
7
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
20 Reps
-
-
-
-