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TWUNK BODY

by wyctapha

Program Description

To increase muscle mass and develop a lean, symmetrical, and aesthetic physique Especially targeting the chest, shoulders, glutes, and back for a classic TWUNK look.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    May 08, 2025 05:02
  • Last Edited
    Jun 18, 2025 11:54

Summary

Transform your physique with the TWUNK BODY program, a focused 1-week training regimen designed for serious lifters. With six days of targeted workouts, you'll engage in a variety of exercises, including dumbbell bench presses, cable triceps kickbacks, and seated shoulder presses, all aimed at sculpting your upper body. This program emphasizes strength and muscle definition, ensuring you maximize your gym time and achieve noticeable results. Get ready to push your limits and embrace a stronger, more defined you!
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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
Bench Press (Dumbbell)
3
8 reps
-
2
Cable Triceps Kickback
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Chest Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Spider Curl
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Squat (Smith Machine)
3
10 reps
-
4
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
2
10 reps
-
5
Chest Supported Row (Dumbbell)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Squat (Smith Machine)
3
10 reps
-
4
Hanging Knee Raise
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Cable Triceps Kickback
3 Sets
15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
5
Face Pull
2 Sets
15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
12 Reps
-
2
Spider Curl
3 Sets
12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Face Pull
2 Sets
15 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Glute Kickback (Cable)
3 Sets
15 Reps
-
3
Squat (Smith Machine)
3 Sets
10 Reps
-
4
Hanging Knee Raise
3 Sets
15 Reps
-
Day 6
1
Lunge (Dumbbell)
3 Sets
10 Reps
-
2
Glute Kickback (Cable)
3 Sets
15 Reps
-
3
Squat (Smith Machine)
3 Sets
10 Reps
-
4
Hanging Knee Raise
3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown
2 Sets
10 Reps
-
5
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
-