Program Description
💪💪😺
Program Overview
- LevelBeginner
- GoalPowerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 12, 2025 03:58
- Last EditedAug 12, 2025 12:19
Summary
Embark on an 8-week journey with the ┌(。Д。)┐ program, designed to transform your upper and lower body strength with a balanced 4-day training split. Each session combines targeted machine exercises, including shoulder presses, leg curls, and chest presses, ensuring you hit every major muscle group effectively. With a focus on progressive overload and proper form, this program will help you build muscle and enhance your overall fitness. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Quadriceps
10.7%
Glutes
10.7%
Upper Back
9.3%
Lats
9.3%
Biceps
8.4%
Triceps
7.9%
Chest
7.7%
Front Delts
7%
Abductors
6.4%
Middle Delts
5.2%
Abs
3.6%
Forearms
0.9%
Other
0.9%
Cardio
0.9%
Adductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Week 1
1 / 8 Weeks
Day 1
1
Warm Up1 Set
5 mins
-
2
Shoulder Press (Machine)3 Sets
-
3
Chest Press (Machine)3 Sets
-
4
Seated Row (Machine)3 Sets
-
5
Dip (Assisted)2 Sets
-
6
Bicep Curl (Machine)2 Sets
-
7
Pull-Up (Assisted)3 Sets
-
Day 2
1
Warm Up1 Set
5 mins
-
2
Leg Press4 Sets
-
3
Leg Extension3 Sets
-
4
Leg Curl3 Sets
-
5
Hip Abductor (Machine)3 Sets
-
6
Leg Raise (Captain's Chair)3 Sets
-
Day 3
1
Warm Up1 Set
-
2
Shoulder Press (Machine)3 Sets
-
3
Dip (Assisted)3 Sets
-
4
Seated Row (Cable)3 Sets
-
5
Pull-Up (Assisted)3 Sets
-
6
Chest Fly (Machine)3 Sets
-
7
Bicep Curl (Machine)3 Sets
-
Day 4
1
Stair Climber1 Set
-
2
Hip Abductor (Machine)3 Sets
-
3
Goblet Squat3 Sets
-
4
Leg Press3 Sets
-
5
Glute Kickback3 Sets
-
6
Leg Curl3 Sets
-