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Dj (1)

by Kapil Nirwan
2 athletes joined

Program Description

Unleash your strength with the DJ workout program, a focused 1-week training plan designed to maximize your gains in just 5 days. This program targets all major muscle groups with a blend of classic lifts and machine exercises, ensuring a balanced approach to building muscle and increasing strength. Each session is crafted to challenge you with high-intensity sets and varied rep ranges, pushing you to new limits. Get ready to elevate your fitness game and achieve the results you’ve been striving for!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    110 minutes
  • Created
    Jan 18, 2026 11:07
  • Last Edited
    Jan 27, 2026 01:42
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Glutes
10.7%
Hamstrings
10.3%
Triceps
9.5%
Front Delts
8.3%
Upper Back
8.3%
Biceps
7.8%
Chest
6%
Lats
6%
Abs
5.8%
Middle Delts
4.2%
Lower Back
2.6%
Forearms
2.4%
Calves
2%
Rear Delts
1.8%
Adductors
1.4%
Abductors
1.4%
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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
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
2 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Lat Pulldown
3
10 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2
2 reps
4 reps
87.5%
72.5%
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 7
5
Seated Calf Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
2
3 reps
5 reps
RPE 8
RPE 7
2
Pendlay Row
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
77.5%
2
Squat (Paused)
2
3 reps
70%
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
80%
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4
Overhead Press (Barbell)
3 Sets
8 Reps
@8
5
Lying Side Lateral Raise
3 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
7
Skull Crusher (Barbell)
3 Sets
10 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
2 Sets
2 Reps
4 Reps
85%
70%
2
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Lat Pulldown
3 Sets
10 Reps
@10
5
Concentration Curl
3 Sets
10 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
High Bar Squat (Barbell)
3 Sets
2 Sets
2 Reps
4 Reps
87.5%
72.5%
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@7
5
Seated Calf Raise
2 Sets
12 Reps
@8
Day 5
1
Deadlift (Paused)
4 Sets
2 Reps
77.5%
2
Squat (Paused)
2 Sets
3 Reps
70%
3
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12 Reps
@9
4
Hip Abductor (Machine)
2 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Spoto Press
3 Sets
2 Sets
3 Reps
5 Reps
@8
@7
2
Pendlay Row
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@9
5
Reverse Pec Deck
3 Sets
12 Reps
@9
6
Upright Row (Cable)
3 Sets
10 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10