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Aubrey Derringer

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Program Description

**Aubrey Derringer** is an intense 7-day workout program designed to sculpt and strengthen your entire body. Each day focuses on a different muscle group, ensuring a balanced approach to strength training. You'll engage in targeted exercises like the Smith Machine Squat, Bench Press, and T-Bar Row, all while utilizing a mix of machines and free weights. Perfect for those looking to maximize their gains in just one week, this program will challenge you to push your limits and achieve your fitness goals. Get ready to feel stronger and more confident with every rep!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Jan 23, 2026 06:56
  • Last Edited
    Feb 15, 2026 04:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
11.5%
Upper Back
11.5%
Biceps
10%
Chest
9.3%
Quadriceps
7.2%
Hamstrings
7.2%
Lats
7.2%
Glutes
4.3%
Middle Delts
4.3%
Rear Delts
3.6%
Forearms
3.2%
Calves
2.9%
Abs
2.2%
Adductors
1.1%
Lower Back
1.1%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Calf Raise (Machine)
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
2
1
10 reps
12 reps
20 reps
-
-
-
4
Seated Hamstring Curl
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Chest Press (Machine)
1
2
8 reps
10 reps
-
-
3
Pec Deck (Machine)
4
12 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Wide Grip Pull-Up
3
-
4
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
12 reps
-
-
2
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
12 reps
-
-
3A
Preacher Curl (EZ Bar)
3
12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Cable)
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 7
No exercises added to this day
Week 1
1 / 1 Weeks
Day 3
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1
Squat (Smith Machine)
3 Sets
8 Reps
-
2
Calf Raise (Machine)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
2 Sets
1 Set
10 Reps
12 Reps
20 Reps
-
-
-
4
Seated Hamstring Curl
4 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Chest Press (Machine)
1 Set
2 Sets
8 Reps
10 Reps
-
-
3
Pec Deck (Machine)
4 Sets
12 Reps
-
Day 4
1
T-Bar Row
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Wide Grip Pull-Up
3 Sets
-
4
Shrug (Dumbbell)
4 Sets
10 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3A
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
3B
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Bench Press (Close Grip)
3 Sets
8 Reps
-
Day 6
1
Shoulder Press (Machine)
4 Sets
12 Reps
-
2
Lateral Raise (Cable)
2 Sets
20 Reps
-
3
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-