Old and cold

by Limam S.

Program Description

What is the purpose to live?

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Feb 28, 2026 05:06
Last Edited
Feb 28, 2026 08:06

Muscle Engagement

Front

Back

MuscleSet

Upper Back

10.3%

Lats

9.5%

Forearms

9.2%

Front Delts

8.1%

Calves

7.3%

Biceps

7%

Abs

7%

Triceps

6.6%

Middle Delts

5.9%

Neck

5.9%

Hamstrings

5.1%

Chest

4.4%

Quadriceps

3.7%

Glutes

3.7%

Lower Back

2.9%

Adductors

2.6%

Rear Delts

1.1%

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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

Standing Calf Raise

2

-

2

Wrist Curls

2

-

3

Bicep Curl (Barbell)

2

-

4

High Pull

2

-

5

Barbell Row

3

-

6

Abs Crunch (Machine)

2

-

7

Side Crunch (Cable)

2

-

Day 2

1

Standing Calf Raise

2

-

2

Wrist Curls

2

-

3

Leg Extension

2

-

4

Hip Adductor (Machine)

2

-

5

Neck Curl

2

-

6

Neck Extension

2

-

7

Chest Fly (Dumbbell)

3

-

Day 3

No exercises added to this day

Day 4

1

Standing Calf Raise

2

-

2

Wrist Curls

2

-

3

Hyperextension

4

-

4

Meadow Row

3

-

5

Abs Crunch (Machine)

2

-

6

Oblique Crunch

2

-

7

Lat Pulldown

3

-

Day 5

1

Standing Calf Raise

2

-

2

Wrist Curls

2

-

3

Seated Overhead Press (Barbell)

4

-

4

Preacher Curl (EZ Bar)

3

-

5

Neck Curl

2

-

6

Neck Extension

2

-

7

Katana Extension

2

-

Day 6

1

Standing Calf Raise

2

-

2

Wrist Curls

2

-

3

Chin-Up (Weighted)

3

-

4

Dip (Weighted)

3

-

5

Squat (Barbell)

3

-

6

Leg Curl

2

-

7

Lateral Raise (Cable)

3

-

Day 7

No exercises added to this day

Day 3

No exercises added to this day

Day 7

No exercises added to this day

Day 5

1

Standing Calf Raise

2 Sets

-

2

Wrist Curls

2 Sets

-

3

Seated Overhead Press (Barbell)

4 Sets

-

4

Preacher Curl (EZ Bar)

3 Sets

-

5

Neck Curl

2 Sets

-

6

Neck Extension

2 Sets

-

7

Katana Extension

2 Sets

-

Day 2

1

Standing Calf Raise

2 Sets

-

2

Wrist Curls

2 Sets

-

3

Leg Extension

2 Sets

-

4

Hip Adductor (Machine)

2 Sets

-

5

Neck Curl

2 Sets

-

6

Neck Extension

2 Sets

-

7

Chest Fly (Dumbbell)

3 Sets

-

Day 1

1

Standing Calf Raise

2 Sets

-

2

Wrist Curls

2 Sets

-

3

Bicep Curl (Barbell)

2 Sets

-

4

High Pull

2 Sets

-

5

Barbell Row

3 Sets

-

6

Abs Crunch (Machine)

2 Sets

-

7

Side Crunch (Cable)

2 Sets

-

Day 6

1

Standing Calf Raise

2 Sets

-

2

Wrist Curls

2 Sets

-

3

Chin-Up (Weighted)

3 Sets

-

4

Dip (Weighted)

3 Sets

-

5

Squat (Barbell)

3 Sets

-

6

Leg Curl

2 Sets

-

7

Lateral Raise (Cable)

3 Sets

-

Day 4

1

Standing Calf Raise

2 Sets

-

2

Wrist Curls

2 Sets

-

3

Hyperextension

4 Sets

-

4

Meadow Row

3 Sets

-

5

Abs Crunch (Machine)

2 Sets

-

6

Oblique Crunch

2 Sets

-

7

Lat Pulldown

3 Sets

-