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Ariel's Build to Grow

by Justo Yanez
1 athletes joined

Program Description

-Mass-building for hardgainers -Focus on compound lifts + strategic volume -Muscle symmetry (no skipped leg/back days!) 0Stimulate appetite via training

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 22, 2025 08:58
  • Last Edited
    Jun 18, 2025 09:57

Summary

Ariel's Build to Grow is a comprehensive 6-week program designed to help you build strength and muscle through a balanced mix of upper and lower body workouts. With five training days per week, you'll engage in targeted exercises like bench presses, squats, and lunges, all structured to enhance your form and mind-muscle connection. Each session emphasizes moderate effort (RPE 7), ensuring you push yourself while maintaining proper technique. Get ready to transform your physique and elevate your fitness game!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 6
4
Chest Fly (Cable)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 9
6
Push Up
2
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
3
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 6
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6
4
Leg Press
2
10-12 reps
RPE 6
5
Standing Calf Raise
3
15 reps
RPE 6
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Press
2
10-12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Leg Raise
3
12 reps
-
7
Stairmaster (Level 5–7)
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
2
12 reps
RPE 7
4
Alternating Dumbbell Curl
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
3
Seated Row (Cable)
2
12 reps
RPE 6
4
Alternating Dumbbell Curl
3
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
2
12 reps
RPE 9
4
Alternating Dumbbell Curl
3
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
6
Plank
3
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 7
5
Chest Fly (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 8
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 6
5
Chest Fly (Cable)
3
10-12 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 8
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
2
10 reps
-
4
Goblet Squat
2
15 reps
RPE 9
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Knee Raise
3
15 reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
5-10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
20-30 mins
-
2
Abs Crunch (Machine)
2
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4
Chest Fly (Cable)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@7
6
Push Up
2 Sets
AMRAP
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1 Set
5-10 mins
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
3
Hip Thrust (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Press
2 Sets
12 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@7
6
Hanging Leg Raise
3 Sets
12 Reps
-
7
Stairmaster (Level 5–7)
1 Set
5-10 mins
-
Day 3
1
Lat Pulldown
3 Sets
8 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
3
Seated Row (Cable)
2 Sets
12 Reps
@7
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
5
Hammer Curl (Dumbbell)
2 Sets
15 Reps
@7
6
Plank
3 Sets
1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1 Set
5-10 mins
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Dip (Bodyweight)
2 Sets
10 Reps
-
4
Goblet Squat
2 Sets
15 Reps
@7
5
Chest Fly (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
7
Hanging Knee Raise
3 Sets
15 Reps
-
8
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1 Set
5-10 mins
-
Day 5
1
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1 Set
20-30 mins
-
2
Abs Crunch (Machine)
2 Sets
AMRAP
-