Program Description
I eat stuff I find on the floor.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedAug 11, 2025 10:06
- Last EditedAug 12, 2025 12:17
Summary
Unleash your strength with Gabagool V1, a comprehensive 10-week program designed for serious lifters. Committing to 5 days a week, you'll dive into a mix of supersets and targeted exercises that challenge your entire body, from explosive squats to intense bodyweight movements. Each session is crafted to maximize muscle engagement and boost your performance, ensuring you build strength and endurance effectively. Equip yourself with a full gym and prepare to transform your physique and push your limits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Quadriceps
11.6%
Upper Back
9.3%
Glutes
8.4%
Biceps
8%
Front Delts
8%
Chest
7.1%
Middle Delts
6.7%
Lats
6.2%
Hamstrings
5.8%
Rear Delts
4.4%
Abs
4%
Lower Back
4%
Forearms
3.1%
Adductors
1.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Week 1
1 / 10 Weeks
Day 3
1A
Dip (Bodyweight)3 Sets
@9.5
1B
Chin-Up (Bodyweight)3 Sets
@9.5
2A
Bench Press (Dumbbell)3 Sets
@9.5
2B
Barbell Row3 Sets
@9.5
3A
Rear Delt Fly (Dumbbell)3 Sets
@9.5
3B
Preacher Curl (Barbell)3 Sets
@9.5
Day 2
1
Squat (Smith Machine)3 Sets
@9.5
2
Back Extension (Weighted)3 Sets
@9.5
3
Bulgarian Split Squat (Dumbbell)3 Sets
@8.5
4
Leg Extension3 Sets
@9.5
5
Lateral Raise (Cable)3 Sets
@9.5
Day 1
1A
Dip (Bodyweight)3 Sets
@9.5
1B
Wide Grip Pull-Up3 Sets
@9.5
2A
Incline Bench Press (Dumbbell)3 Sets
@9.5
2B
1 Arm Machine Row3 Sets
@9.5
3A
Shrug (Barbell)3 Sets
@9.5
3B
Hanging Leg Raise3 Sets
@9.5
4
Dead Hang3 Sets
@9.5
Day 4
1
Squat (Barbell)3 Sets
@9.5
2
Romanian Deadlift (Barbell)3 Sets
3 Reps
@9.5
3
Leg Extension3 Sets
@9.5
4A
Lateral Raise (Machine)3 Sets
@9.5
4B
Candelstick3 Sets
@9.5
Day 5
1
JM Press (Smith Machine)3 Sets
@9.5
2
Preacher Curl (Barbell)3 Sets
@9.5
3
Hammer Curl (Cable)3 Sets
@9.5
4
Overhead Extension (EZ Bar)3 Sets
@9.5
5
Lu Raise3 Sets
@9.5