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William

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Program Description

Get will jacked

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Jun 09, 2025 05:13
  • Last Edited
    Jun 18, 2025 07:46

Summary

Unleash your strength with the "William" program, a focused 1-week training plan designed for serious lifters. Comprising four intense sessions, this program emphasizes back and leg development through a mix of weighted pull-ups, barbell rows, and squats, ensuring you build muscle and enhance your overall power. Each workout is structured to challenge your limits while promoting optimal recovery. Get ready to transform your physique and elevate your lifting game in just one week!
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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
Pull-Up (Weighted)
4
-
2
Shrug (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Barbell Row
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3A
Split Squat (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3B
Sissy Squat
4
-
4
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
-
-
5
Goblet Squat
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Dip (Weighted)
2
-
7
Chest Fly (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
10 reps
-
-
2
JM Press (Dumbbell)
3
10 reps
-
3
Tricep Extension (Barbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
4
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
-
2
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Barbell Row
3 Sets
10 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Stiff Leg Deadlift
4 Sets
10 Reps
-
3A
Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3B
Sissy Squat
4 Sets
-
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
-
-
5
Goblet Squat
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
4
Overhead Press (Barbell)
3 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Dip (Weighted)
2 Sets
-
7
Chest Fly (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
10 Reps
-
-
2
JM Press (Dumbbell)
3 Sets
10 Reps
-
3
Tricep Extension (Barbell)
4 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
-