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Resurrect

by Sanskar Kaushik
4.0
(1 rating)

Program Description

I have a full-time job and aspire to be a powerbuilder. I have two gyms,only one has a dip bar, situp bench, and smith machine. The other one has a squat rack and nice pullup setup.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jan 23, 2025 07:40
  • Last Edited
    Jun 18, 2025 08:57

Summary

**Resurrect** is a dynamic 1-week program designed to revive your strength and sculpt your physique through five intense training sessions. Each workout targets key muscle groups, incorporating a mix of dumbbell and machine exercises like Standing Calf Raises, Chin-Ups, and T-Bar Rows, ensuring a comprehensive approach to building muscle and enhancing endurance. With an emphasis on progressive overload and varied intensity, this program is perfect for those ready to push their limits and achieve noticeable results. Get ready to elevate your fitness journey!
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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
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
3-6 reps
RPE 6
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
-
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 6
4
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
7
Landmine Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
50 reps
-
2
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 6
3
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 9
5
Hamstring Curl
1
1
2
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
6
Neck Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
3
12 reps
RPE 6
6
Shrug (Trap Bar)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Decline Sit Up (Weighted)
3
20 reps
-
4
JM Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Standing Calf Raise
2 Sets
50 Reps
-
2
Chin-Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
-1 Reps
3-6 Reps
@6
@9.5
@8
3
Lat Pulldown
1 Set
2 Sets
2 Sets
12 Reps
8 Reps
20 Reps
@6
@8.5
@6
4
Chest Supported Row (Machine)
1 Set
2 Sets
1 Set
12 Reps
8 Reps
20 Reps
@6
@8
@6
5
T-Bar Row
1 Set
2 Sets
12 Reps
8 Reps
@6
@8
6
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@7
Day 2
1
Standing Calf Raise
2 Sets
50 Reps
-
2
Overhead Press (Barbell)
1 Set
-
3
Bayesian Curl
1 Set
3 Sets
15 Reps
10 Reps
@6
@6
4
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
7
Landmine Twist
3 Sets
20 Reps
@8
Day 3
1
Standing Calf Raise
3 Sets
50 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6
@6
3
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
4
Leg Extension
1 Set
3 Sets
15 Reps
10 Reps
@6
@9
5
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
20 Reps
@6
@8
@6
6
Neck Curl
3 Sets
20 Reps
-
Day 4
1
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@6
@8
3
Rear Delt Fly (Cable)
3 Sets
20 Reps
@7
4
Lu Raise
3 Sets
12 Reps
@8
5
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
6
Shrug (Trap Bar)
3 Sets
12 Reps
@6
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
2
Dip (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@6
@8
3
Decline Sit Up (Weighted)
3 Sets
20 Reps
-
4
JM Press (Smith Machine)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
5
Chest Fly (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@6
@8