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Patryk Galimski Inspired ~> FB Training

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Program Description

The purpose of my program is to make you grow like weed on a garden.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2025 08:22
  • Last Edited
    Sep 18, 2025 02:29
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.9%
Lats
10.6%
Front Delts
9.4%
Chest
9.2%
Upper Back
9.2%
Triceps
8.8%
Middle Delts
8.2%
Quadriceps
8.2%
Abs
6.5%
Hamstrings
5.3%
Rear Delts
3.3%
Adductors
3.1%
Forearms
1.6%
Glutes
1.6%
Calves
1%
Lower Back
0.6%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
2
5-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
5-8 reps
RPE 10
5
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Preacher Curl (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
11
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
12
Leg Curl
1
5-8 reps
RPE 10
13
Hip Adductor (Machine)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
2
5-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
5-8 reps
RPE 10
5
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Preacher Curl (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
11
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
12
Leg Curl
1
5-8 reps
RPE 10
13
Hip Adductor (Machine)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
2
5-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
5-8 reps
RPE 10
5
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Preacher Curl (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
11
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
12
Leg Curl
1
5-8 reps
RPE 10
13
Hip Adductor (Machine)
1
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Curl
1
5-8 reps
RPE 10
10
Hip Adductor (Machine)
1
5-8 reps
RPE 10
11
Chest Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
12
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
13
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Curl
1
5-8 reps
RPE 10
10
Hip Adductor (Machine)
1
5-8 reps
RPE 10
11
Chest Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
12
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
13
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Curl
1
5-8 reps
RPE 10
10
Hip Adductor (Machine)
1
5-8 reps
RPE 10
11
Chest Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
12
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
13
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
2
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
5-8 reps
RPE 10
5
Leg Curl
1
5-8 reps
RPE 10
6
Standing Calf Raise
1
5-8 reps
RPE 10
7
Hip Adductor (Machine)
1
5-8 reps
RPE 10
8
Chest Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
11
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
12
V-Handle Tricep Pushdown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
13
Preacher Curl (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
2
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
5-8 reps
RPE 10
5
Leg Curl
1
5-8 reps
RPE 10
6
Standing Calf Raise
1
5-8 reps
RPE 10
7
Hip Adductor (Machine)
1
5-8 reps
RPE 10
8
Chest Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
11
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
12
V-Handle Tricep Pushdown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
13
Preacher Curl (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
2
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
5-8 reps
RPE 10
5
Leg Curl
1
5-8 reps
RPE 10
6
Standing Calf Raise
1
5-8 reps
RPE 10
7
Hip Adductor (Machine)
1
5-8 reps
RPE 10
8
Chest Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
11
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
12
V-Handle Tricep Pushdown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
13
Preacher Curl (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Week 1
1 / 3 Weeks
Day 2
1
Side Crunch (Cable)
2 Sets
5-8 Reps
@10
2
Shoulder Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
5-8 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
6
Preacher Curl (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
8
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
9
Leg Curl
1 Set
5-8 Reps
@10
10
Hip Adductor (Machine)
1 Set
5-8 Reps
@10
11
Chest Fly (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
12
Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
13
Chest Supported Row (Machine)
1 Set
5-8 Reps
@10
Day 1
1
Side Crunch (Cable)
2 Sets
5-8 Reps
@10
2
Chest Fly (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Incline Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Chest Press (Machine)
1 Set
5-8 Reps
@10
5
Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
6
Underhand Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
7
Chest Supported Row (Machine)
1 Set
5-8 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
10
Preacher Curl (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
11
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
12
Leg Curl
1 Set
5-8 Reps
@10
13
Hip Adductor (Machine)
1 Set
5-8 Reps
@10
Day 3
1
Side Crunch (Cable)
2 Sets
5-8 Reps
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Stiff Leg Deadlift
1 Set
5-8 Reps
@10
5
Leg Curl
1 Set
5-8 Reps
@10
6
Standing Calf Raise
1 Set
5-8 Reps
@10
7
Hip Adductor (Machine)
1 Set
5-8 Reps
@10
8
Chest Fly (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
9
Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
10
Chest Supported Row (Machine)
1 Set
5-8 Reps
@10
11
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@10
12
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
13
Preacher Curl (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10