logo
BoostcampPNG

Exercise

by Angel Martinez
2 athletes joined

Program Description

For me

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    May 07, 2025 01:49
  • Last Edited
    Jun 18, 2025 12:55

Summary

Embark on a transformative one-week workout program designed for those ready to elevate their strength and muscle definition. With two focused training days each week, you'll engage in a variety of exercises, including the Bench Press (Paused), Pec Deck, and Hack Squat, targeting key muscle groups like the chest, arms, and legs. Each session is structured for maximum intensity, pushing you to achieve your personal best. Equip yourself with a full gym and get ready to build strength and confidence in just one week!
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
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Preacher Curl (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Extension (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Shrug (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
9
Skull Crusher (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
2
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Back Extension (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Hip Abductor (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Hip Thrust (Band)
1
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
10
Seated Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
11
Hip Adductor (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pec Deck (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Preacher Curl (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Tricep Extension (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Shrug (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Reverse Pec Deck
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
9
Skull Crusher (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
Day 2
1
Hack Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Leg Press
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Standing Calf Raise
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Back Extension (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Hip Abductor (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Hip Thrust (Band)
1 Set
6-8 Reps
@9
9
Abs Crunch (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
10
Seated Row (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
11
Hip Adductor (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10