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Idk what I'm doing

by cheyenne hsuan
1 athletes joined

Program Description

Idk not to get fat I guess

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Jun 10, 2025 08:50
  • Last Edited
    Jun 18, 2025 08:34

Summary

Embark on a week-long journey with "Idk what I'm doing," designed for those ready to build strength and confidence in the gym. This 4-day program focuses on compound movements and targeted exercises, including bench presses, squats, and overhead presses, to sculpt your upper and lower body. Each session combines essential lifts with accessory work to maximize muscle engagement and growth. Perfect for all levels, this plan will help you discover your potential and refine your technique in a supportive, structured environment.
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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
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
2
12 reps
RPE 8
3
Chest Press (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
2
Lat Pulldown
2
12 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
12 reps
RPE 8
2
Push Press (Barbell)
2
12 reps
RPE 8
3
Standing Pin Press
2
12 reps
RPE 8
4
Upright Row (Barbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
High Box Squat
2
12 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
5
Hip Abductor (Machine)
2
12 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
12 Reps
@8
3
Chest Press (Machine)
2 Sets
12 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
5
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
@8
Day 3
1
Overhead Press (Barbell)
2 Sets
12 Reps
@8
2
Push Press (Barbell)
2 Sets
12 Reps
@8
3
Standing Pin Press
2 Sets
12 Reps
@8
4
Upright Row (Barbell)
2 Sets
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
2 Sets
12 Reps
@8
2
High Box Squat
2 Sets
12 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Leg Press
2 Sets
12 Reps
@8
5
Hip Abductor (Machine)
2 Sets
12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Lat Pulldown
2 Sets
12 Reps
@8
3
Barbell Row
3 Sets
12 Reps
@8
4
Hamstring Curl
2 Sets
12 Reps
@8