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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 12, 2025 12:03

Summary

Unleash your potential with the GPTmaxxing program, a 12-week journey designed to elevate your strength and conditioning. Committed to four days a week, this program combines targeted upper and lower body workouts, featuring compound and isolation exercises that maximize muscle engagement. From barbell squats to cable tricep pushdowns, you'll harness a full gym's worth of equipment to sculpt your physique and boost your performance. Get ready to push your limits and achieve the gains you've been striving for!
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
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
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%