logo
BoostcampPNG

Weekly sets - Jade Gipe

by Jade G.
1 athletes joined

Program Description

**Weekly Sets** is a focused 1-week program designed to elevate your strength and muscle endurance through three dedicated training days. Each session targets specific muscle groups, including legs, shoulders, back, biceps, chest, and triceps, utilizing a mix of machines and free weights for a comprehensive workout experience. Expect to perform key exercises like the Leg Press, Bench Press, and Pull-Ups, with a structured approach of 10 reps per set to maximize your gains. This program is perfect for anyone looking to build a solid foundation in just one week!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Mar 25, 2026 09:52
  • Last Edited
    Mar 25, 2026 10:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Upper Back
10.9%
Front Delts
9.1%
Lats
9.1%
Quadriceps
7.9%
Hamstrings
7.9%
Biceps
7.3%
Glutes
6.9%
Middle Delts
5.4%
Chest
5.4%
Abs
3.6%
Lower Back
2.7%
Abductors
2.1%
Calves
1.8%
Adductors
1.8%
Rear Delts
1.8%
Forearms
1.8%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
-
2
Calf Raise (Leg Press)
3
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Pull-Up (Band)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Kickback
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Single Arm Overhead Tricep Extension
3
10 reps
-
9
Pull-Up (Band)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Barbell Row
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Deadlift (Barbell)
3
10 reps
-
10
Pull-Up (Band)
1
-
Week 1
1 / 1 Weeks
Day 1
1
Leg Press (45 Degrees)
1 Set
10 Reps
-
2
Calf Raise (Leg Press)
3 Sets
20 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
10
Pull-Up (Band)
1 Set
-
Day 3
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
6
Barbell Row
3 Sets
10 Reps
-
7
Face Pull
3 Sets
10 Reps
-
8
Dumbbell Row
3 Sets
10 Reps
-
9
Deadlift (Barbell)
3 Sets
10 Reps
-
10
Pull-Up (Band)
1 Set
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Kickback
3 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Chest Fly (Machine)
3 Sets
10 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
-
8
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
9
Pull-Up (Band)
1 Set
-