Rudra

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 18, 2025 06:17

Muscle Engagement

Front

Back

MuscleSet

Chest

14.5%

Biceps

14.1%

Triceps

12.9%

Front Delts

8.9%

Quadriceps

8.2%

Hamstrings

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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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Barbell)

8 reps

Incline Chest Press (Machine)

10 reps

Pec Deck (Machine)

12 reps

Bicep Curl (Dumbbell)

10 reps

Preacher Curl (EZ Bar)

12 reps

Face Away Cable Curl

12 reps

15 reps

Day 2

Calf Raise (Machine)

8 reps

10 reps

12 reps

Squat (Smith Machine)

8 reps

Pendulum Squat

12 reps

Leg Extension

15 reps

Leg Press

12 reps

Romanian Deadlift (Dumbbell)

12 reps

Seated Hamstring Curl

8 reps

10 reps

12 reps

20 reps

Day 3

No exercises added to this day

Day 4

Chest Fly (Cable)

12 reps

Chest Press (Machine)

10 reps

Incline Bench Press (Dumbbell)

12 reps

Shoulder Press (Machine)

12 reps

Lateral Raise (Machine)

20 reps

Rear Delt Fly (Dumbbell)

10 reps

Day 5

Hammer Curl (Dumbbell)

10 reps

Preacher Curl (Dumbbell)

12 reps

Bicep Curl (EZ Bar)

15 reps

Tricep Pushdown (Cable)

8 reps

Skull Crusher (Barbell)

12 reps

Single Arm Tricep Extension (Cable)

15 reps

Day 6

Chest Supported Row (Machine)

8 reps

Standing Pullover (Cable)

12 reps

Shrug (Barbell)

15 reps

Lat Pulldown

12 reps

Day 3

No exercises added to this day

Day 1

Bench Press (Barbell)

3 Sets

8 Reps

Incline Chest Press (Machine)

3 Sets

10 Reps

Pec Deck (Machine)

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

10 Reps

Preacher Curl (EZ Bar)

2 Sets

12 Reps

Face Away Cable Curl

2 Sets

12 Reps

15 Reps

Day 4

Chest Fly (Cable)

4 Sets

12 Reps

Chest Press (Machine)

3 Sets

10 Reps

Incline Bench Press (Dumbbell)

2 Sets

12 Reps

Shoulder Press (Machine)

4 Sets

12 Reps

Lateral Raise (Machine)

2 Sets

20 Reps

Rear Delt Fly (Dumbbell)

3 Sets

10 Reps

Day 5

Hammer Curl (Dumbbell)

3 Sets

10 Reps

Preacher Curl (Dumbbell)

3 Sets

12 Reps

Bicep Curl (EZ Bar)

3 Sets

15 Reps

Tricep Pushdown (Cable)

3 Sets

8 Reps

Skull Crusher (Barbell)

4 Sets

12 Reps

Single Arm Tricep Extension (Cable)

3 Sets

15 Reps

Day 6

Chest Supported Row (Machine)

3 Sets

8 Reps

Standing Pullover (Cable)

4 Sets

12 Reps

Shrug (Barbell)

3 Sets

15 Reps

Lat Pulldown

3 Sets

12 Reps

Day 2

Calf Raise (Machine)

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

Squat (Smith Machine)

2 Sets

8 Reps

Pendulum Squat

3 Sets

12 Reps

Leg Extension

4 Sets

15 Reps

Leg Press

2 Sets

12 Reps

Romanian Deadlift (Dumbbell)

3 Sets

12 Reps

Seated Hamstring Curl

1 Set

8 Reps

10 Reps

12 Reps

20 Reps