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GPTmaxxing

by Kieran Dellow
1 athletes joined

Program Description

Eat lots lift lots

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2025 10:23
  • Last Edited
    Oct 08, 2025 11:01
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Hamstrings
10.8%
Glutes
9.8%
Upper Back
8.2%
Triceps
7.5%
Front Delts
7.4%
Middle Delts
7%
Lats
6.7%
Biceps
5.7%
Calves
5.6%
Chest
4.9%
Rear Delts
3.4%
Lower Back
3.1%
Abs
2.9%
Adductors
2%
Forearms
0.8%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
65%
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press
3
12 reps
65%
3
Walking Lunge (Dumbbell)
3
12 reps
60%
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
4
15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8 reps
75%
2
Barbell Row
4
10 reps
75%
3
Chest Supported Row (Dumbbell)
3
12 reps
65%
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
65%
6
Incline Curl (Dumbbell)
3
12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
75%
2
Hack Squat
3
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
4
Lying Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
65%
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
75%
2
Leg Press
3 Sets
12 Reps
65%
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
60%
4
Leg Extension
3 Sets
15 Reps
@8
5
Seated Calf Raise
4 Sets
15 Reps
65%
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
75%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
65%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
65%
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
6
Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown (Single Arm)
4 Sets
8 Reps
75%
2
Barbell Row
4 Sets
10 Reps
75%
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
65%
4
Rear Delt Fly (Machine)
4 Sets
15 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10 Reps
65%
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
60%
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
75%
2
Hack Squat
3 Sets
10 Reps
70%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
60%
4
Lying Leg Curl
3 Sets
15 Reps
@8
5
Standing Calf Raise
4 Sets
15 Reps
65%