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DirectedbyD Training

by D M.
4 athletes joined
5.0
(1 rating)

Program Description

This easy to follow training program (combined with a balanced healthy diet) is designed to help you gain and maintain strength while sculpting a good strong core with defined muscles. This program has easy to follow workouts that ensure all muscle groups are serviced with gradually increasing intensity to ensure you achieve the gains without being overwhelmed.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2025 02:30
  • Last Edited
    Jun 26, 2025 07:49

Summary

Transform your strength and physique with DirectedbyD Training, a comprehensive 4-week program designed for dedicated lifters. Committing to five days a week, you'll engage in a variety of barbell and machine exercises that target major muscle groups, ensuring balanced development and explosive gains. Each session is crafted to push your limits with progressive intensity, featuring key lifts like the Bench Press and Deadlift, complemented by essential accessory movements. Get ready to build muscle, increase strength, and elevate your fitness journey!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7.5
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7.5
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7.5
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
High Row
3
10 reps
RPE 7.5
4
Seated Row (Machine)
3
10 reps
RPE 7.5
5
Deadlift (Barbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 7.5
2
Seated Row (Cable)
3
6 reps
RPE 7.5
3
High Row
3
6 reps
RPE 7.5
4
Seated Row (Machine)
3
6 reps
RPE 7.5
5
Deadlift (Barbell)
3
5 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 7.5
2
Seated Row (Cable)
3
6 reps
RPE 7.5
3
High Row
3
6 reps
RPE 7.5
4
Seated Row (Machine)
3
6 reps
RPE 7.5
5
Deadlift (Barbell)
3
5 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 7.5
2
Seated Row (Cable)
3
6 reps
RPE 7.5
3
High Row
3
6 reps
RPE 7.5
4
Seated Row (Machine)
3
6 reps
RPE 7.5
5
Deadlift (Barbell)
3
5 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Seated Calf Raise
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Seated Calf Raise
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Seated Calf Raise
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Seated Calf Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
2
Upright Row (Barbell)
3
10 reps
RPE 7
3
Trap Bar Power Shrug
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5
Front Raise
3
10 reps
RPE 7.5
6
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
2
Upright Row (Barbell)
3
8 reps
RPE 7
3
Trap Bar Power Shrug
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5
Front Raise
3
10 reps
RPE 7.5
6
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
2
Upright Row (Barbell)
3
8 reps
RPE 7
3
Trap Bar Power Shrug
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5
Front Raise
3
10 reps
RPE 7.5
6
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
2
Upright Row (Barbell)
3
8 reps
RPE 7
3
Trap Bar Power Shrug
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5
Front Raise
3
10 reps
RPE 7.5
6
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
2
Bicep Curl (Cable)
3
10 reps
RPE 7.5
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 6.5
8
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
6
Tricep Extension (Cable)
3
10 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 6.5
8
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
6
Tricep Extension (Cable)
3
10 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 6.5
8
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
6
Tricep Extension (Cable)
3
10 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 6.5
8
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@7.5
5
Chest Fly (Machine)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7.5
3
Leg Extension
3 Sets
10 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
Day 4
1
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@7.5
2
Upright Row (Barbell)
3 Sets
10 Reps
@7
3
Trap Bar Power Shrug
3 Sets
10 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
5
Front Raise
3 Sets
10 Reps
@7.5
6
Rear Delt Fly (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
2
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
5
Tricep Extension (Cable)
3 Sets
10 Reps
@6.5
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@6.5
7
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@6.5
8
Abs Crunch (Machine)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@7.5
2
Seated Row (Cable)
3 Sets
10 Reps
@7.5
3
High Row
3 Sets
10 Reps
@7.5
4
Seated Row (Machine)
3 Sets
10 Reps
@7.5
5
Deadlift (Barbell)
3 Sets
6 Reps
@8