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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
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2025 01:24
  • Last Edited
    Feb 20, 2026 03:24

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
11.1%
Quadriceps
8.9%
Forearms
8.9%
Front Delts
8.3%
Hamstrings
7.8%
Abs
6.7%
Upper Back
6.7%
Lats
6.7%
Middle Delts
6.7%
Glutes
5.6%
Chest
5.6%
Calves
5.6%
Biceps
5.6%
Rear Delts
3.9%
Lower Back
1.7%
Adductors
0.6%
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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
Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Seated Hamstring Curl
2
-
6
Leg Extension
3
-
7
Standing Calf Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Barbell Row
2
-
3
Overhead Press (Barbell)
2
-
4
Chin-Up (Weighted)
2
-
5
Pullover (EZ Bar)
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Overhead Tricep Extension (Dumbbell)
2
-
9
Skull Crusher (Barbell)
2
-
10
Preacher Curl (Barbell)
2
-
11
Bicep Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
-
2
Roman Chair Sit Up
3
-
3
Wrist Curls
5
-
4
Reverse Wrist Curl (Dumbbell)
5
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
-
2
Bench Press (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
2
-
6
Standing Calf Raise
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Barbell Row
2
-
4
Overhead Press (Barbell)
2
-
5
Pullover (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
9
Bicep Curl (Barbell)
2
-
10
Overhead Tricep Extension (Dumbbell)
2
-
11
Skull Crusher (Barbell)
2
-
Day 7
No exercises added to this day
Week 1
1 / 1 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
-
-
2
Bench Press (Barbell)
1 Set
1 Set
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
-
-
5
Seated Hamstring Curl
1 Set
1 Set
-
-
6
Leg Extension
1 Set
1 Set
1 Set
-
-
-
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
Day 2
1
Dip (Weighted)
1 Set
1 Set
-
-
2
Barbell Row
1 Set
1 Set
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
-
-
4
Chin-Up (Weighted)
1 Set
1 Set
-
-
5
Pullover (EZ Bar)
1 Set
1 Set
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
-
-
8
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
-
-
9
Skull Crusher (Barbell)
1 Set
1 Set
-
-
10
Preacher Curl (Barbell)
1 Set
1 Set
-
-
11
Bicep Curl (Barbell)
1 Set
1 Set
-
-
Day 3
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
1 Set
-
-
-
-
-
4
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
Day 4
No exercises added to this day
Day 5
1
Squat (Low Bar)
1 Set
1 Set
-
-
2
Bench Press (Barbell)
1 Set
1 Set
-
-
3
Deadlift (Barbell)
1 Set
1 Set
-
-
4
Leg Extension
1 Set
1 Set
1 Set
-
-
-
5
Seated Hamstring Curl
1 Set
1 Set
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
Day 6
1
Pull-Up (Weighted)
1 Set
1 Set
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
-
-
3
Barbell Row
1 Set
1 Set
-
-
4
Overhead Press (Barbell)
1 Set
1 Set
-
-
5
Pullover (Dumbbell)
1 Set
1 Set
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
-
-
8
Incline Curl (Dumbbell)
1 Set
1 Set
-
-
9
Bicep Curl (Barbell)
1 Set
1 Set
-
-
10
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
-
-
11
Skull Crusher (Barbell)
1 Set
1 Set
-
-
Day 7
No exercises added to this day