William

by

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 11, 2025 05:35

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

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

-

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

-