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Gainz Train

by Matthew S.

Program Description

Build Massive Gains

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 08, 2025 04:47
  • Last Edited
    Apr 21, 2025 05:52
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
3
5 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Pull-Up (Assisted)
3
6 reps
RPE 9
5
Chin-Up (Assisted)
3
10 reps
RPE 9
6
Seated Row (Cable)
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Lateral Raise (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Pull-Up (Assisted)
3
6 reps
RPE 9
5
Chin-Up (Assisted)
3
10 reps
RPE 9
6
Seated Row (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
3
5 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Pull-Up (Assisted)
3
6 reps
RPE 9
5
Chin-Up (Assisted)
3
10 reps
RPE 9
6
Seated Row (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
45%
55%
65%
2
Overhead Press (Barbell)
3
5 reps
45%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Pull-Up (Assisted)
3
6 reps
RPE 9
5
Chin-Up (Assisted)
3
10 reps
RPE 9
6
Seated Row (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
5 reps
65%
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Calf Raise (Leg Press)
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
5 reps
70%
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Calf Raise (Leg Press)
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
5 reps
75%
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Calf Raise (Leg Press)
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
45%
55%
65%
2
Deadlift (Barbell)
3
5 reps
45%
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Calf Raise (Leg Press)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
6 reps
RPE 9
5
Chin-Up (Assisted)
3
6 reps
RPE 9
6
Dip (Assisted)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
6 reps
RPE 9
5
Chin-Up (Assisted)
3
6 reps
RPE 9
6
Dip (Assisted)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
6 reps
RPE 9
5
Chin-Up (Assisted)
3
6 reps
RPE 9
6
Dip (Assisted)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
45%
55%
65%
2
Bench Press (Barbell)
3
5 reps
45%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
6 reps
RPE 9
5
Chin-Up (Assisted)
3
6 reps
RPE 9
6
Dip (Assisted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
3
5 reps
65%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
8 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
8 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
8 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
45%
55%
65%
2
Squat (Barbell)
3
5 reps
45%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
8 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
5 Reps
65%
3
Seated Hamstring Curl
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
10 Reps
@9
5
Calf Raise (Leg Press)
3 Sets
9 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
3 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@9
5
Chin-Up (Assisted)
3 Sets
6 Reps
@9
6
Dip (Assisted)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
5 Reps
65%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
6
Standing Calf Raise
3 Sets
10 Reps
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
3 Sets
5 Reps
65%
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Pull-Up (Assisted)
3 Sets
6 Reps
@9
5
Chin-Up (Assisted)
3 Sets
10 Reps
@9
6
Seated Row (Cable)
3 Sets
10 Reps
@9
7
Face Pull
3 Sets
10 Reps
@9
8
Lateral Raise (Cable)
3 Sets
10 Reps
@9