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goku in time chamber

by Arnav S.
2 athletes joined

Program Description

Unlock your potential with the "Goku in Time Chamber" program, a dynamic 4-week training regimen designed for all levels of lifters. Committing to six days a week, you'll dive into a blend of bodybuilding, powerlifting, and powerbuilding techniques, ensuring a comprehensive approach to strength and muscle development. Each 60-minute session will challenge you to push your limits and achieve new personal bests. Equip yourself with a full gym and prepare to transform your physique and performance like never before!

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 28, 2025 05:03
  • Last Edited
    Oct 28, 2025 10:50
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
15.1%
Front Delts
13.9%
Triceps
10.9%
Upper Back
8.9%
Chest
8.5%
Biceps
7.5%
Lats
7.5%
Hamstrings
6.8%
Quadriceps
6.8%
Glutes
3.7%
Calves
3.6%
Rear Delts
2.4%
Forearms
1.4%
Abs
1.3%
Adductors
0.6%
Lower Back
0.6%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
62.5%
72.5%
82.5%
3
Single Leg Press
2
8-12 reps
-
4
Calf Raise (Machine)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
67.5%
77.5%
87.5%
3
Single Leg Press
2
8-12 reps
-
4
Calf Raise (Machine)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
72.5%
82.5%
92.5%
3
Single Leg Press
2
8-12 reps
-
4
Calf Raise (Machine)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
1
1 reps
RPE 10
3
Single Leg Press
2
8-12 reps
-
4
Calf Raise (Machine)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
62.5%
72.5%
82.5%
2
Military Press (Barbell)
3
8-12 reps
-
3
JM Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
67.5%
77.5%
87.5%
2
Military Press (Barbell)
3
8-12 reps
-
3
JM Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
72.5%
82.5%
92.5%
2
Military Press (Barbell)
3
8-12 reps
-
3
JM Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Military Press (Barbell)
3
8-12 reps
-
3
JM Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
62.5%
72.5%
82.5%
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
67.5%
77.5%
87.5%
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
72.5%
82.5%
92.5%
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Calf Raise (Machine)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Calf Raise (Machine)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Calf Raise (Machine)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Calf Raise (Machine)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Band)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Band)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Band)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Band)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
25 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
10-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
25 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
10-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
25 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
10-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
25 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
10-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
62.5%
72.5%
82.5%
3
Single Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
62.5%
72.5%
82.5%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
JM Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
62.5%
72.5%
82.5%
2
Pendlay Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
Day 4
1
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Pull-Up (Band)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 6
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-