5.0
(1 rating)
Program Description
I wanted to try a workout that uses more supersets so I thought this would be a fun change.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 29, 2024 08:24
- Last EditedJun 18, 2025 11:29
Summary
Unlock your potential with the Gains R Us program, a comprehensive 12-week journey designed to build upper body strength and muscle mass. Committing to just four days a week, you'll tackle a variety of supersets that target your chest, back, shoulders, and arms, using essential gym equipment. Each workout is strategically crafted to maximize intensity and efficiency, ensuring you see real results. Get ready to push your limits and transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)4 Sets
6 Reps
-
1B
Pullover (Dumbbell)4 Sets
8 Reps
-
2A
Seated Overhead Press (Barbell)4 Sets
6 Reps
-
2B
Cable Crunch4 Sets
8 Reps
-
3A
Tricep Rope Push Down (Cable)4 Sets
10 Reps
-
3B
Chest Supported Row (Machine)4 Sets
10 Reps
-
Day 3
1A
Hammer Curl (Cable)4 Sets
10 Reps
-
1B
Lateral Raise (Cable)4 Sets
10 Reps
-
2A
JM Press4 Sets
8 Reps
-
2B
Overhead Tricep Extension (Cable)4 Sets
8 Reps
-
3A
Dip (Assisted)4 Sets
4 Reps
-
3B
Lat Pulldown4 Sets
8 Reps
-
Day 4
1
Squat (Barbell)4 Sets
6 Reps
-
2
Calf Raise (Leg Press)4 Sets
10 Reps
-
3
Leg Extension4 Sets
10 Reps
-
Day 2
1
Seated Hamstring Curl4 Sets
8 Reps
-
2
Clean Deadlift4 Sets
6 Reps
-
3
Leg Press4 Sets
8 Reps
-