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Joey

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Program Description

Joey

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Aug 30, 2025 01:51
  • Last Edited
    Sep 09, 2025 01:18

Summary

**Joey** is a dynamic 1-week training program designed to elevate your strength and sculpt your physique with six intense workout days. Each session targets key muscle groups, including quads, chest, back, and hamstrings, utilizing a mix of machines and free weights to maximize your gains. With exercises like the Smith Machine Squat and T-Bar Row, you'll push your limits and build muscle efficiently. Perfect for those ready to commit to a week of focused training, this program will leave you feeling stronger and more empowered in just seven days. Get ready to transform your workouts!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Biceps
9.9%
Hamstrings
9.4%
Upper Back
9.2%
Chest
9%
Quadriceps
7.7%
Lats
7.4%
Front Delts
7%
Glutes
6.5%
Calves
5.8%
Lower Back
5.5%
Middle Delts
5.1%
Rear Delts
2.6%
Forearms
1.9%
Abs
1.7%
Adductors
0.9%
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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
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
Hack Squat
3
10 reps
-
4
Leg Extension
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
4
12 reps
-
4
Shoulder Press (Machine)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
-
-
2
Standing Pullover (Cable)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Seated Row (Machine)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Preacher Curl (EZ Bar)
4
10 reps
-
3
Face Away Cable Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
10 reps
12 reps
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
2
12 reps
-
Week 1
1 / 1 Weeks
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
Hack Squat
3 Sets
10 Reps
-
4
Leg Extension
4 Sets
15 Reps
-
Day 2
1
Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Incline Chest Press (Machine)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
4 Sets
12 Reps
-
4
Shoulder Press (Machine)
4 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 3
No exercises added to this day
Day 4
1
T-Bar Row
1 Set
2 Sets
8 Reps
10 Reps
-
-
2
Standing Pullover (Cable)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Seated Row (Machine)
3 Sets
10 Reps
-
4
Shrug (Dumbbell)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
12 Reps
-
Day 5
1
Hyperextension
4 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
20 Reps
-
-
-
-
Day 6
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
2
Preacher Curl (EZ Bar)
4 Sets
10 Reps
-
3
Face Away Cable Curl
3 Sets
12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
-