Fbeod

by Adam

3 athletes joined

Program Description

Building muscel

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Feb 19, 2026 10:31
Last Edited
Feb 20, 2026 05:00

Muscle Engagement

Front

Back

MuscleSet

Biceps

18.9%

Chest

8.4%

Forearms

8.4%

Triceps

8.4%

Hamstrings

7.4%

Front Delts

6.3%

Middle Delts

6.3%

Upper Back

6.3%

Glutes

6.3%

Abs

5.3%

Lats

4.2%

Quadriceps

4.2%

Adductors

3.2%

Rear Delts

2.1%

Calves

2.1%

Lower Back

2.1%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chest Fly (Machine)

1

-

2

Low to high fly

1

-

3

Preacher Curl (Dumbbell)

2

-

4

Reverse Bicep Curl (Dumbbell)

2

-

5

Wrist Curls

2

-

6

Lateral Raise (Cable)

2

-

7

Wrist supinations

2

-

8

Single Arm Tricep Extension (Cable)

2

-

9

Single arm recline curls

2

-

10

JM Press

1

-

11

Shoulder Press (Machine)

1

-

12

Wide Grip Lat Pulldown

1

-

13

Chest Supported Row (Machine)

1

-

14

Kelso Shrug (Chest Supported)

1

-

15

Calf Raise (Leg Press)

1

-

16

Hip Adductor (Machine)

1

-

17

Lying Leg Curl

1

-

18

Leg Extension

1

-

19

Stiff Leg Deadlift

1

-

20

Hip Thrust (Machine)

1

-

21

Squat (Smith Machine)

1

-

22

Abs Crunch (Machine)

1

-

23

Chest Fly (Machine)

1

-

Day 1

1

Chest Fly (Machine)

1 Set

-

2

Low to high fly

1 Set

-

3

Preacher Curl (Dumbbell)

2 Sets

-

4

Reverse Bicep Curl (Dumbbell)

2 Sets

-

5

Wrist Curls

2 Sets

-

6

Lateral Raise (Cable)

2 Sets

-

7

Wrist supinations

2 Sets

-

8

Single Arm Tricep Extension (Cable)

2 Sets

-

9

Single arm recline curls

2 Sets

-

10

JM Press

1 Set

-

11

Shoulder Press (Machine)

1 Set

-

12

Wide Grip Lat Pulldown

1 Set

-

13

Chest Supported Row (Machine)

1 Set

-

14

Kelso Shrug (Chest Supported)

1 Set

-

15

Calf Raise (Leg Press)

1 Set

-

16

Hip Adductor (Machine)

1 Set

-

17

Lying Leg Curl

1 Set

-

18

Leg Extension

1 Set

-

19

Stiff Leg Deadlift

1 Set

-

20

Hip Thrust (Machine)

1 Set

-

21

Squat (Smith Machine)

1 Set

-

22

Abs Crunch (Machine)

1 Set

-

23

Chest Fly (Machine)

1 Set

-