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My Program

by Sina Sadri

Program Description

I made this as a external source to remember my program. If you train legs at the gym and upper body at home, you could try this program if you want!

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2025 01:24
  • Last Edited
    Nov 17, 2025 03:48

Summary

Unlock your strength potential with this comprehensive 7-day program designed for home workouts. Each day focuses on a blend of heavy lifts and hypertrophy exercises, ensuring you build muscle and power effectively. With a variety of barbell and machine movements, including deadlifts, squats, and push-ups, you'll challenge every major muscle group. Perfect for those looking to maximize their training without the need for a gym, this program is your roadmap to achieving impressive gains in just one week.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Quadriceps
9.5%
Hamstrings
7.6%
Upper Back
7.4%
Front Delts
7.2%
Lats
7.2%
Middle Delts
7.2%
Chest
6.8%
Biceps
6.8%
Glutes
6%
Calves
6%
Forearms
5.4%
Abs
5.2%
Rear Delts
2.6%
Lower Back
2.4%
Adductors
1.8%
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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
Deficit Push Up
2
-
2
Chin-Up (Weighted)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Overhead Press (Barbell)
3
-
6
Pullover (EZ Bar)
2
-
7
Lateral Raise (Dumbbell)
3
-
8
Dumbbell Row
2
-
9
Rear Delt Fly (Dumbbell)
2
-
10
Overhead Tricep Extension (Dumbbell)
3
-
11
Skull Crusher (Barbell)
2
-
12
Incline Curl (Dumbbell)
3
-
13
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Deadlift (Barbell)
2
-
3
Squat (Low Bar)
2
-
4
Romanian Deadlift (Barbell)
2
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Seated Hamstring Curl
2
-
7
Leg Extension
3
-
8
Standing Calf Raise
6
-
9
Hip Adductor (Machine)
2
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
-
2
Roman Chair Sit Up
3
-
3
Wrist Curls
4
-
4
Reverse Wrist Curl (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Overhead Press (Barbell)
3
-
6
Dumbbell Row
2
-
7
Lateral Raise (Dumbbell)
3
-
8
Pullover (EZ Bar)
2
-
9
Rear Delt Fly (Dumbbell)
2
-
10
Overhead Tricep Extension (Dumbbell)
3
-
11
Skull Crusher (Barbell)
2
-
12
Preacher Curl (Barbell)
3
-
13
Bicep Curl (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Deadlift (Barbell)
2
-
3
Squat (Low Bar)
2
-
4
Romanian Deadlift (Barbell)
2
-
5
Pendulum Squat
2
-
6
Seated Hamstring Curl
2
-
7
Leg Extension
3
-
8
Standing Calf Raise
6
-
Day 7
No exercises added to this day
Week 1
1 / 1 Weeks
Day 1
1
Deficit Push Up
1 Set
1 Set
-
-
2
Chin-Up (Weighted)
1 Set
1 Set
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
-
-
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
6
Pullover (EZ Bar)
1 Set
1 Set
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
8
Dumbbell Row
1 Set
1 Set
-
-
9
Rear Delt Fly (Dumbbell)
1 Set
1 Set
-
-
10
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
11
Skull Crusher (Barbell)
1 Set
1 Set
-
-
12
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
13
Bicep Curl (Barbell)
1 Set
1 Set
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
-
-
2
Deadlift (Barbell)
1 Set
1 Set
-
-
3
Squat (Low Bar)
1 Set
1 Set
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
-
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
6
Seated Hamstring Curl
1 Set
1 Set
-
-
7
Leg Extension
1 Set
1 Set
1 Set
-
-
-
8
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
9
Hip Adductor (Machine)
1 Set
1 Set
-
-
Day 3
No exercises added to this day
Day 4
1
Dragon Flag
1 Set
1 Set
1 Set
-
-
-
2
Roman Chair Sit Up
1 Set
1 Set
1 Set
-
-
-
3
Wrist Curls
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 5
1
Dip (Weighted)
1 Set
1 Set
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
-
-
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
6
Dumbbell Row
1 Set
1 Set
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
8
Pullover (EZ Bar)
1 Set
1 Set
-
-
9
Rear Delt Fly (Dumbbell)
1 Set
1 Set
-
-
10
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
11
Skull Crusher (Barbell)
1 Set
1 Set
-
-
12
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
-
-
-
13
Bicep Curl (Barbell)
1 Set
1 Set
-
-
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
-
-
2
Deadlift (Barbell)
1 Set
1 Set
-
-
3
Squat (Low Bar)
1 Set
1 Set
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
-
-
5
Pendulum Squat
1 Set
1 Set
-
-
6
Seated Hamstring Curl
1 Set
1 Set
-
-
7
Leg Extension
1 Set
1 Set
1 Set
-
-
-
8
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
Day 7
No exercises added to this day