logo
BoostcampPNG

Namek saga: Goku’s arrival

by ZorgMonkeKing

Program Description

**Namek Saga: Goku’s Arrival** is a dynamic 4-week program designed to sculpt your physique and build muscle through a comprehensive full-gym routine. With 20 training sessions, you'll engage in a variety of exercises targeting all major muscle groups, including barbell bench presses, dumbbell rows, and squats, ensuring balanced development. Each workout lasts approximately 60 minutes, making it perfect for beginners and novices looking to elevate their training. Embrace the challenge and transform your body with this structured approach to bodybuilding!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2025 11:45
  • Last Edited
    Oct 28, 2025 08:22

Summary

Embark on a 4-week journey with "Namek Saga: Goku’s Arrival," designed to boost your upper body strength and hypertrophy. This 5-day-a-week program emphasizes compound lifts like the Bench Press and Military Press, paired with targeted isolation exercises to sculpt your chest, shoulders, and back. Each session incorporates a double-progression method to ensure continuous growth, while strategic rest periods help maintain performance. Get ready to unleash your inner warrior and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Upper Back
13.5%
Middle Delts
12.5%
Biceps
12.1%
Front Delts
11.9%
Lats
10.4%
Chest
4.2%
Hamstrings
4.2%
Quadriceps
3.5%
Abs
3%
Rear Delts
2.7%
Glutes
2.6%
Calves
1.9%
Forearms
1.5%
Lower Back
1.5%
Adductors
0.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
3
5-8 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
7
Face Pull
1
1
12-20 reps
12-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
7
Face Pull
1
1
12-20 reps
12-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
7
Face Pull
1
1
12-20 reps
12-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
7
Face Pull
1
1
12-20 reps
12-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 10
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
4
Dip (Weighted)
3
6-10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 10
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
4
Dip (Weighted)
3
6-10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 10
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
4
Dip (Weighted)
3
6-10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 10
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
4
Dip (Weighted)
3
6-10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
6-10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
2
12-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
6-10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
2
12-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
6-10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
2
12-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
6-10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
2
12-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@8
2
Dumbbell Row
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
10-12 Reps
@8
5
One Arm Lateral Raise (Cable)
4 Sets
12-20 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
7
Face Pull
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
Day 2
1
Military Press (Barbell)
4 Sets
5-8 Reps
@8
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@10
3
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@8
4
Dip (Weighted)
3 Sets
6-10 Reps
@8
5
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@9
6
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
2 Sets
10-12 Reps
@9
4
Leg Curl
2 Sets
10-12 Reps
@9
5
Standing Calf Raise
3 Sets
8-12 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@10
Day 4
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@8
3
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
@8
5
Seated Wide-Grip Row (Cable)
2 Sets
12-20 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@9
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
3
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@9
4
Single Arm Overhead Tricep Extension
4 Sets
8-12 Reps
@9