Ced

by Bourdon B.

5.0

(1 rating)

Program Description

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Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Mar 12, 2026 06:00
Last Edited
Mar 21, 2026 03:57

Muscle Engagement

Front

Back

MuscleSet

Triceps

16.9%

Front Delts

12.4%

Upper Back

11.2%

Biceps

10.9%

Lats

10.9%

Chest

7%

Middle Delts

7%

Quadriceps

4%

Hamstrings

4%

Glutes

3.7%

Rear Delts

3%

Forearms

2.5%

Lower Back

2.2%

Abductors

1.5%

Calves

1.5%

Abs

1.2%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Bench Press (Smith Machine)

3

-

2

Pec Deck (Machine)

3

-

3

Chest Press (Machine)

2

-

4

Dips Between Chairs

3

-

5

Shoulder Press (Machine)

2

-

6

Lateral Raise (Cable)

3

-

7

Preacher Curl (Machine)

3

-

8

Incline Hammer Curl (Dumbbell)

3

-

Day 2

1

Bent Over Row (Barbell)

3

-

2

Lat Pulldown

3

-

3

Seated Row (Cable)

3

-

4

Lat Pullover

2

-

5

Reverse Pec Deck

3

-

6

Overhead Tricep Extension (Cable)

3

-

7

V-Handle Tricep Pushdown (Cable)

3

-

Day 3

1

Hack Squat

2

-

2

Romanian Deadlift (Barbell)

3

-

3

Leg Curl

3

-

4

Leg Extension

3

-

5

Hip Abductor (Machine)

3

-

6

Standing Calf Raise

3

-

Day 4

1

T-Bar Row

3

-

2

Wide Grip Lat Pulldown

3

-

3

Seated Row (Cable)

3

-

4

Lat Pullover

2

-

5

Back Extension

2

-

6

Pec Deck (Machine)

3

-

7

Incline Bench Press (Smith Machine)

3

-

8

Dips Between Chairs

3

-

Day 5

1

JM Press (Smith Machine)

3

-

2

Overhead Tricep Extension (Cable)

3

-

3

V-Handle Tricep Pushdown (Cable)

3

-

4

Bayesian Curl

3

-

5

Preacher Curl (Machine)

1

-

6

Hammer Curl (Cable)

3

-

7

Shoulder Press (Machine)

3

-

8

Lateral Raise (Cable)

3

-

Day 1

1

Incline Bench Press (Smith Machine)

3 Sets

-

2

Pec Deck (Machine)

3 Sets

-

3

Chest Press (Machine)

2 Sets

-

4

Dips Between Chairs

3 Sets

-

5

Shoulder Press (Machine)

2 Sets

-

6

Lateral Raise (Cable)

3 Sets

-

7

Preacher Curl (Machine)

3 Sets

-

8

Incline Hammer Curl (Dumbbell)

3 Sets

-

Day 2

1

Bent Over Row (Barbell)

3 Sets

-

2

Lat Pulldown

3 Sets

-

3

Seated Row (Cable)

3 Sets

-

4

Lat Pullover

2 Sets

-

5

Reverse Pec Deck

3 Sets

-

6

Overhead Tricep Extension (Cable)

3 Sets

-

7

V-Handle Tricep Pushdown (Cable)

3 Sets

-

Day 3

1

Hack Squat

2 Sets

-

2

Romanian Deadlift (Barbell)

3 Sets

-

3

Leg Curl

3 Sets

-

4

Leg Extension

3 Sets

-

5

Hip Abductor (Machine)

3 Sets

-

6

Standing Calf Raise

3 Sets

-

Day 4

1

T-Bar Row

3 Sets

-

2

Wide Grip Lat Pulldown

3 Sets

-

3

Seated Row (Cable)

3 Sets

-

4

Lat Pullover

2 Sets

-

5

Back Extension

2 Sets

-

6

Pec Deck (Machine)

3 Sets

-

7

Incline Bench Press (Smith Machine)

3 Sets

-

8

Dips Between Chairs

3 Sets

-

Day 5

1

JM Press (Smith Machine)

3 Sets

-

2

Overhead Tricep Extension (Cable)

3 Sets

-

3

V-Handle Tricep Pushdown (Cable)

3 Sets

-

4

Bayesian Curl

3 Sets

-

5

Preacher Curl (Machine)

1 Set

-

6

Hammer Curl (Cable)

3 Sets

-

7

Shoulder Press (Machine)

3 Sets

-

8

Lateral Raise (Cable)

3 Sets

-