BILL GYM

by William M.

Program Description

Build muscle

Program Overview

Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 31, 2026 01:54
Last Edited
Feb 02, 2026 03:39

Muscle Engagement

Front

Back

MuscleSet

Triceps

29.3%

Front Delts

18.7%

Chest

12.4%

Upper Back

9.8%

Middle Delts

8.4%

Biceps

7.6%

Lats

6.2%

Forearms

3.1%

Rear Delts

2.7%

Abs

1.8%

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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

Incline Bench Press (Barbell)

3

-

2

Chest Press (Machine)

3

-

3

Overhead Tricep Extension (Cable)

3

-

4

Single Arm Tricep Extension (Cable)

3

-

5

Skull Crusher (Dumbbell)

3

-

6

Shoulder Press (Machine)

3

-

7

Decline Bench Press (Barbell)

3

-

Day 2

1

Cable Straight Arm Pulldown

1

-

2

Seated Row (Machine)

1

-

3

Chest Supported Row (Machine)

1

-

4

Lat Pulldown

1

-

5

Spider Curl

1

-

6

Alternating Dumbbell Curl

1

-

7

T-Bar Row

1

-

Day 3

1

Shoulder Press (Machine)

1

-

2

V-Handle Tricep Pushdown (Cable)

1

-

3

Reverse Bicep Curl (EZ Bar)

1

-

4

Close Grip Bench Press (Smith Machine)

1

-

5

Face Pull

1

-

6

Lying Tricep Extension (Barbell)

1

-

7

Shoulder Press (Machine)

1

-

8

Abs Crunch (Machine)

1

-

Day 4

1

Lateral Raise (Dumbbell)

1

-

2

Incline Bench Press (Smith Machine)

1

-

3

Bench Press (Wide Grip)

1

-

4

Decline Bench Press (Barbell)

1

-

5

Rear Delt Fly (Machine)

1

-

Day 5

1

Seated Row (Machine)

1

-

2

Chest Supported Row (Machine)

1

-

3

Lat Pulldown

1

-

4

Bicep Curl (Barbell)

1

-

5

Bicep Curl (EZ Bar)

1

-

6

Abs Crunch (Machine)

1

-

Day 6

1

Shoulder Press (Machine)

1

-

2

V-Handle Tricep Pushdown (Cable)

1

-

3

Cable Drag Curl

1

-

4

Bench Press (Smith Machine)

1

-

5

Lateral Raise (Dumbbell)

1

-

6

Lying Tricep Extension (Barbell)

1

-

7

Face Pull

1

-

Day 1

1

Incline Bench Press (Barbell)

3 Sets

-

2

Chest Press (Machine)

3 Sets

-

3

Overhead Tricep Extension (Cable)

3 Sets

-

4

Single Arm Tricep Extension (Cable)

3 Sets

-

5

Skull Crusher (Dumbbell)

3 Sets

-

6

Shoulder Press (Machine)

3 Sets

-

7

Decline Bench Press (Barbell)

3 Sets

-

Day 2

1

Cable Straight Arm Pulldown

1 Set

-

2

Seated Row (Machine)

1 Set

-

3

Chest Supported Row (Machine)

1 Set

-

4

Lat Pulldown

1 Set

-

5

Spider Curl

1 Set

-

6

Alternating Dumbbell Curl

1 Set

-

7

T-Bar Row

1 Set

-

Day 3

1

Shoulder Press (Machine)

1 Set

-

2

V-Handle Tricep Pushdown (Cable)

1 Set

-

3

Reverse Bicep Curl (EZ Bar)

1 Set

-

4

Close Grip Bench Press (Smith Machine)

1 Set

-

5

Face Pull

1 Set

-

6

Lying Tricep Extension (Barbell)

1 Set

-

7

Shoulder Press (Machine)

1 Set

-

8

Abs Crunch (Machine)

1 Set

-

Day 4

1

Lateral Raise (Dumbbell)

1 Set

-

2

Incline Bench Press (Smith Machine)

1 Set

-

3

Bench Press (Wide Grip)

1 Set

-

4

Decline Bench Press (Barbell)

1 Set

-

5

Rear Delt Fly (Machine)

1 Set

-

Day 5

1

Seated Row (Machine)

1 Set

-

2

Chest Supported Row (Machine)

1 Set

-

3

Lat Pulldown

1 Set

-

4

Bicep Curl (Barbell)

1 Set

-

5

Bicep Curl (EZ Bar)

1 Set

-

6

Abs Crunch (Machine)

1 Set

-

Day 6

1

Shoulder Press (Machine)

1 Set

-

2

V-Handle Tricep Pushdown (Cable)

1 Set

-

3

Cable Drag Curl

1 Set

-

4

Bench Press (Smith Machine)

1 Set

-

5

Lateral Raise (Dumbbell)

1 Set

-

6

Lying Tricep Extension (Barbell)

1 Set

-

7

Face Pull

1 Set

-