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ROW DOORS

by Owen P.
1 athletes joined

Program Description

**ROW DOORS** is a dynamic 4-week program designed for those looking to enhance muscle definition and athletic performance. With 20 sessions packed into just 30 minutes each, this intermediate-level routine targets major muscle groups through a variety of exercises, including barbell bench presses, squats, and cable flys. You'll utilize a full gym setup to maximize your gains, ensuring you sculpt your physique while building strength and endurance. Get ready to push your limits and transform your training!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 25, 2026 01:21
  • Last Edited
    Jan 25, 2026 01:55
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.7%
Triceps
11.3%
Glutes
8.9%
Hamstrings
8.9%
Upper Back
8.5%
Chest
8%
Quadriceps
8%
Middle Delts
8%
Biceps
5.8%
Lower Back
4%
Lats
3.6%
Abductors
2.4%
Adductors
2.4%
Rear Delts
1.6%
Abs
1.6%
Calves
1.6%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Chest Press (Machine)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Chest Press (Machine)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Chest Press (Machine)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Chest Press (Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
RPE 8
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 7
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Preacher Curl (Barbell)
3
10 reps
RPE 8
6
Pull-Up (Weighted)
1
2
8 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
RPE 8
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 7
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
RPE 8
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 7
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
RPE 8
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 7
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10+ reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10+ reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10+ reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10+ reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Chest Press (Machine)
3 Sets
10 Reps
@6.5
Day 5
1
Hip Abductor (Machine)
3 Sets
20 Reps
@8
2
Good Morning
3 Sets
10 Reps
@8
3
Single Leg Press
3 Sets
12 Reps
@8
4
Hip Adductor (Machine)
3 Sets
20 Reps
@8
5
Shrug (Dumbbell)
3 Sets
15 Reps
@8
6
Back Extension (Weighted)
3 Sets
15 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
10+ Reps
@10
6
Shrug (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Calf Raise (Machine)
3 Sets
12 Reps
@8
6
Leg Press
3 Sets
10 Reps
@7
Day 3
1
Seated Row (Cable)
3 Sets
15 Reps
@8
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
6
Pull-Up (Weighted)
1 Set
2 Sets
8 Reps
10 Reps
@10
@10