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Gremlin Gains

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Program Description

**Gremlin Gains** is a dynamic 12-week program designed to build serious muscle and strength, targeting the chest, triceps, and shoulders. With a commitment of 13 days per week, you'll engage in a variety of exercises, including the Incline Bench Press, Chest Fly, and Skull Crushers, ensuring comprehensive muscle activation and growth. Each workout is structured to push your limits, featuring progressive intensity and techniques like training to failure. Get ready to unleash your inner beast and achieve impressive gains!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2025 03:07
  • Last Edited
    Dec 03, 2025 03:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Chest
10%
Quadriceps
10%
Front Delts
9.8%
Biceps
9.8%
Hamstrings
8.9%
Glutes
6.9%
Middle Delts
6.5%
Abs
6.2%
Upper Back
5.1%
Lats
5%
Lower Back
3.3%
Adductors
3%
Forearms
1.9%
Calves
1.7%
Rear Delts
0.3%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6 reps
12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
20 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 9
3
Leg Extension
3
1
20 reps
25 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
8
One Arm Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Kroc Row
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
8 reps
RPE 9
5
Pinwheel Curl
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
7
Seated Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Landmine Twist
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 9
4
Landmine Push Press
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
6 Reps
12 Reps
@9
@10
3
Chest Fly (Machine)
3 Sets
1 Set
8 Reps
12 Reps
@9
@10
4
Skull Crusher (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
7
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@9
@10
8
Decline Crunch (Weighted)
3 Sets
20 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
20 Reps
@7
@9
@9.5
@10
@10
2
Romanian Deadlift (Dumbbell)
4 Sets
15 Reps
@9
3
Leg Extension
3 Sets
1 Set
20 Reps
25 Reps
@10
@10
4
Hip Adductor (Machine)
3 Sets
15 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
12 Reps
@8.5
@9
@10
@10
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
3
Seated Dip (Machine)
3 Sets
10 Reps
@9
4
Landmine Push Press
3 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
12 Reps
@9
7
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Hack Squat
3 Sets
12 Reps
@9
2
Goblet Squat
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Stiff Leg Deadlift
3 Sets
8 Reps
@9
6
Landmine Twist
3 Sets
15 Reps
@9
7
Seated Calf Raise
3 Sets
25 Reps
@9
Day 3
1
Lat Pulldown
4 Sets
12 Reps
@9
2
Kroc Row
3 Sets
12 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
4
Upright Row (Barbell)
3 Sets
8 Reps
@9
5
Pinwheel Curl
3 Sets
12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Machine)
3 Sets
12 Reps
@9
8
One Arm Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserAge 22, Man
3 days ago
3 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Not only will this program make u a physical specimen but it will also make ur peener grow 3 inches