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WW gymbros (W Workout)

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1 athletes joined

Program Description

Organised set of workouts

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 11, 2025 09:12
  • Last Edited
    Jun 18, 2025 09:25

Summary

Unlock your potential with the WW gymbros (W Workout), a dynamic 5-week program designed for those ready to elevate their fitness game. Committing to five days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, triceps, back, and biceps, using a variety of equipment from barbells to machines. Each session is crafted to maximize strength and hypertrophy, ensuring you build muscle effectively while keeping your workouts fresh and challenging. Get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Biceps
14%
Triceps
12.4%
Glutes
10.8%
Front Delts
10.1%
Chest
8.2%
Hamstrings
7.2%
Middle Delts
6.1%
Quadriceps
6.1%
Upper Back
5.8%
Abs
5.1%
Lats
4%
Forearms
3.3%
Lower Back
3%
Abductors
2.1%
Adductors
1%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Seated Dip (Machine)
2 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Tricep Extension (Machine)
2 Sets
-
Day 2
1
Bayesian Curl
3 Sets
-
2
Incline Curl (Dumbbell)
2 Sets
-
3
Hammer Curl
3 Sets
-
4
Lat Pulldown
3 Sets
-
5
Shrug (Dumbbell)
2 Sets
-
6
Bent Over Row (Barbell)
2 Sets
-
Day 4
No exercises added to this day
Day 5
1
Shoulder Press (Machine)
3 Sets
-
2
Front Raise
2 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Lateral Raise (Machine)
2 Sets
-
5
Farmer's Walk (Weighted)
2 Sets
-
6
Bayesian Curl
2 Sets
-
7
Preacher Curl (Barbell)
2 Sets
3 Reps
-
8
Hammer Curl
2 Sets
-
9
Tricep Extension (Cable)
2 Sets
-
10
Seated Dip (Machine)
2 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Seated Hamstring Curl
2 Sets
-
5
Leg Press
2 Sets
-
6
Back Extension
3 Sets
-
7
Hip Abductor (Machine)
2 Sets
-
8
Glute Kickback (Cable)
2 Sets
-
9
Hip Bridge March
2 Sets
-
10
Hip Thrust (Dumbbell)
2 Sets
-
11
Decline Crunch (Weighted)
2 Sets
-
12
Decline Crunch
2 Sets
-