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Built like Gotrek (1)

by Landon B.
1 athletes joined

Program Description

This is my personal program designed to build a strong, athletic body while adding muscle mass. The intention is to hypertrophy the back, shoulders, and arms to the point that they overpower the rest of the physique while building bone breaking levels of strength and maintaining explosive athletic ability.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 01:29
  • Last Edited
    Nov 11, 2025 01:33
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Quadriceps
12.6%
Glutes
11.4%
Biceps
10.3%
Lats
8%
Forearms
7.6%
Other
6.3%
Hamstrings
5.9%
Triceps
5.3%
Lower Back
5.2%
Middle Delts
4.1%
Front Delts
3%
Rear Delts
2.5%
Adductors
1.4%
Chest
1.4%
Abs
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
2
15-20 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 8
3
Kroc Row
2
10-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
5
Single Arm Row (Cable)
2
10-15 reps
RPE 8
6
Deadlift (Barbell)
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
3 reps
3 reps
RPE 9
RPE 8
2A
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
0.5 mins
RPE 8
3
Seated Dumbbell Curl
5
3 reps
RPE 8
4A
Skull Crusher (Barbell)
4
8-10 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8
5
Shrug (Barbell)
5
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
3 reps
RPE 7
2
Squat (Barbell)
5
2 reps
RPE 8
3
Quarter Squat
3
1 reps
RPE 8
4
Back Extension (Weighted)
3
5 reps
RPE 8
5
Leg Extension
3
10-20 reps
RPE 7
6
Leg Curl
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 8
3
Kroc Row
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
2
8-10 reps
RPE 8
5
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
1
2
3 reps
3 reps
RPE 9
RPE 8
2
Overhead Extension (EZ Bar)
4
3-5 reps
RPE 8
3
Bicep Curl (Barbell)
2
3-5 reps
RPE 8
4A
Alternating Dumbbell Curl
5
4 reps
RPE 8
4B
Lying Rear Lateral Raise
5
8-10 reps
RPE 8
5
Grippers(Captains of Crush)
5
1 reps
RPE 8
6A
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6B
Wrist Curls
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
0.5 mins
RPE 8
2A
Farmer's Walk (Weighted)
4
0.5 mins
RPE 8
2B
Shrug (Trap Bar)
4
20 reps
RPE 8
3
Box Jump
5
2 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-8 reps
RPE 8
5
Cossack Squat
3
10-12 reps
RPE 8
6
Pogo Jump
3
20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Lying Pullover (Cable)
2 Sets
15-20 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
10-15 Reps
@8
3
Kroc Row
2 Sets
10-15 Reps
@8
4
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@8
5
Single Arm Row (Cable)
2 Sets
10-15 Reps
@8
6
Deadlift (Barbell)
2 Sets
5-8 Reps
@8
Day 4
1A
Pull-Up (Neutral Grip, Weighted)
3 Sets
5-8 Reps
@8
1B
Lying Pullover (Cable)
3 Sets
15 Reps
@8
2
Seated Row (Cable)
2 Sets
8-12 Reps
@8
3
Kroc Row
2 Sets
8-10 Reps
@8
4
Rack Pull (Barbell)
2 Sets
8-10 Reps
@8
5
Chest Supported Row (Dumbbell)
1 Set
15-20 Reps
@8
Day 6
1
Sprint
4 Sets
0.5 mins
@8
2A
Farmer's Walk (Weighted)
4 Sets
0.5 mins
@8
2B
Shrug (Trap Bar)
4 Sets
20 Reps
@8
3
Box Jump
5 Sets
2 Reps
@8
4
Bulgarian Split Squat (Barbell)
3 Sets
6-8 Reps
@8
5
Cossack Squat
3 Sets
10-12 Reps
@8
6
Pogo Jump
3 Sets
20 Reps
-
Day 3
1
Good Morning
3 Sets
3 Reps
@7
2
Squat (Barbell)
5 Sets
2 Reps
@8
3
Quarter Squat
3 Sets
1 Reps
@8
4
Back Extension (Weighted)
3 Sets
5 Reps
@8
5
Leg Extension
3 Sets
10-20 Reps
@7
6
Leg Curl
3 Sets
10-20 Reps
@7
Day 2
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@9
@8
2A
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
0.5 mins
@8
3
Seated Dumbbell Curl
5 Sets
3 Reps
@8
4A
Skull Crusher (Barbell)
4 Sets
8-10 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)
4 Sets
5-8 Reps
@8
5
Shrug (Barbell)
5 Sets
5-10 Reps
@8
Day 5
1
Single Arm Shoulder Press
1 Set
2 Sets
3 Reps
3 Reps
@9
@8
2
Overhead Extension (EZ Bar)
4 Sets
3-5 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
3-5 Reps
@8
4A
Alternating Dumbbell Curl
5 Sets
4 Reps
@8
4B
Lying Rear Lateral Raise
5 Sets
8-10 Reps
@8
5
Grippers(Captains of Crush)
5 Sets
1 Reps
@8
6A
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
-
6B
Wrist Curls
3 Sets
12-15 Reps
-