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BoostcampPNG

X-Athlean GYM machine supersets

by CESD.220
1 athletes joined

Program Description

Build muscle within a no long workout time in the GYM

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    May 28, 2025 11:31
  • Last Edited
    Jun 17, 2025 02:11

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Triceps
10.4%
Lats
8%
Biceps
8%
Quadriceps
8%
Rear Delts
6.4%
Abs
6.4%
Forearms
6.4%
Hamstrings
6.4%
Glutes
5.6%
Front Delts
4.8%
Middle Delts
3.6%
Chest
3.2%
Other
2.8%
Abductors
2.8%
Adductors
2.4%
Calves
1.6%
Lower Back
0.8%
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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
Jump Rope
1
5-15 mins
RPE 10
2A
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 10
2B
Chest Supported Row (Dumbbell)
4
8-15 reps
RPE 10
3A
Chest Fly (Cable)
4
8-15 reps
RPE 8-10
3B
Pull Apart (Cable)
4
8-15 reps
RPE 8-10
4A
Straight Arm Pulldown
4
8-15 reps
RPE 7-10
4B
Face Pull
4
8-15 reps
RPE 7-10
5A
Knee Raise (Captain's Chair)
4
5-30 reps
RPE 8-10
5B
Farmer's Walk (Weighted)
4
60-180 secs
RPE 8-10
6
Stretching
1
5-15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 8-10
2A
Overhead Tricep Extension (Cable)
4
15-30 reps
RPE 8-10
2B
Hammer Curl (Cable)
4
15-30 reps
RPE 8-10
3A
Shoulder Press (Machine)
4
8-15 reps
RPE 8-10
3B
Leg Press (45 Degrees)
4
8-15 reps
RPE 8-10
4A
Incline Tricep Extension (Dumbbell)
4
15-30 reps
RPE 8-10
4B
Spider Curl
4
8-15 reps
RPE 8-10
5A
Reverse Pec Deck
4
20-40 reps
RPE 7-10
5B
Leg Extension
4
20-40 reps
RPE 7-10
6A
Farmer's Walk (Weighted)
4
60-180 secs
RPE 7-10
6B
Lying Leg Raise
4
15-30 reps
RPE 10
7
Stretching
1
5-15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 10
2A
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8-10
2B
Reverse Lunge (Dumbbell)
4
8-15 reps
RPE 8-10
3A
Lat Pulldown (Single Arm)
4
8-15 reps
RPE 8-10
3B
Seated Hamstring Curl
4
20-40 reps
RPE 8-10
4A
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8-10
4B
Hip Abductor (Machine)
4
20-40 reps
RPE 8-10
5A
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 7-10
5B
Hip Adductor (Machine)
4
20-40 reps
RPE 8-10
6A
Seated Calf Raise
4
20-40 reps
RPE 8-10
6B
Lying Leg Raise
4
5-30 reps
RPE 9-10
7
Stretching
1
5-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 8-10
2A
Overhead Tricep Extension (Cable)
4
15-30 reps
RPE 8-10
2B
Hammer Curl (Cable)
4
15-30 reps
RPE 8-10
3A
Shoulder Press (Machine)
4
8-15 reps
RPE 8-10
3B
Leg Press (45 Degrees)
4
8-15 reps
RPE 8-10
4A
Incline Tricep Extension (Dumbbell)
4
15-30 reps
RPE 8-10
4B
Spider Curl
4
8-15 reps
RPE 8-10
5A
Reverse Pec Deck
4
20-40 reps
RPE 7-10
5B
Leg Extension
4
20-40 reps
RPE 7-10
6A
Farmer's Walk (Weighted)
4
60-180 secs
RPE 7-10
6B
Lying Leg Raise
4
15-30 reps
RPE 10
7
Stretching
1
5-15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 10
2A
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 10
2B
Chest Supported Row (Dumbbell)
4
8-15 reps
RPE 10
3A
Chest Fly (Cable)
4
8-15 reps
RPE 8-10
3B
Pull Apart (Cable)
4
8-15 reps
RPE 8-10
4A
Straight Arm Pulldown
4
8-15 reps
RPE 7-10
4B
Face Pull
4
8-15 reps
RPE 7-10
5A
Knee Raise (Captain's Chair)
4
5-30 reps
RPE 8-10
5B
Farmer's Walk (Weighted)
4
60-180 secs
RPE 8-10
6
Stretching
1
5-15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 8-10
2A
Overhead Tricep Extension (Cable)
4
15-30 reps
RPE 8-10
2B
Hammer Curl (Cable)
4
15-30 reps
RPE 8-10
3A
Shoulder Press (Machine)
4
8-15 reps
RPE 8-10
3B
Leg Press (45 Degrees)
4
8-15 reps
RPE 8-10
4A
Incline Tricep Extension (Dumbbell)
4
15-30 reps
RPE 8-10
4B
Spider Curl
4
8-15 reps
RPE 8-10
5A
Reverse Pec Deck
4
20-40 reps
RPE 7-10
5B
Leg Extension
4
20-40 reps
RPE 7-10
6A
Farmer's Walk (Weighted)
4
60-180 secs
RPE 7-10
6B
Lying Leg Raise
4
15-30 reps
RPE 10
7
Stretching
1
5-15 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 10
2A
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8-10
2B
Reverse Lunge (Dumbbell)
4
8-15 reps
RPE 8-10
3A
Lat Pulldown (Single Arm)
4
8-15 reps
RPE 8-10
3B
Seated Hamstring Curl
4
20-40 reps
RPE 8-10
4A
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8-10
4B
Hip Abductor (Machine)
4
20-40 reps
RPE 8-10
5A
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 7-10
5B
Hip Adductor (Machine)
4
20-40 reps
RPE 8-10
6A
Seated Calf Raise
4
20-40 reps
RPE 8-10
6B
Lying Leg Raise
4
5-30 reps
RPE 9-10
7
Stretching
1
5-15 mins
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Jump Rope
1 Set
5-15 mins
@10
2A
Incline Bench Press (Dumbbell)
4 Sets
8-15 Reps
@10
2B
Chest Supported Row (Dumbbell)
4 Sets
8-15 Reps
@10
3A
Chest Fly (Cable)
4 Sets
8-15 Reps
@8-10
3B
Pull Apart (Cable)
4 Sets
8-15 Reps
@8-10
4A
Straight Arm Pulldown
4 Sets
8-15 Reps
@7-10
4B
Face Pull
4 Sets
8-15 Reps
@7-10
5A
Knee Raise (Captain's Chair)
4 Sets
5-30 Reps
@8-10
5B
Farmer's Walk (Weighted)
4 Sets
60-180 secs
@8-10
6
Stretching
1 Set
5-15 mins
@10
Day 2
1
Jump Rope
1 Set
5-15 mins
@8-10
2A
Overhead Tricep Extension (Cable)
4 Sets
15-30 Reps
@8-10
2B
Hammer Curl (Cable)
4 Sets
15-30 Reps
@8-10
3A
Shoulder Press (Machine)
4 Sets
8-15 Reps
@8-10
3B
Leg Press (45 Degrees)
4 Sets
8-15 Reps
@8-10
4A
Incline Tricep Extension (Dumbbell)
4 Sets
15-30 Reps
@8-10
4B
Spider Curl
4 Sets
8-15 Reps
@8-10
5A
Reverse Pec Deck
4 Sets
20-40 Reps
@7-10
5B
Leg Extension
4 Sets
20-40 Reps
@7-10
6A
Farmer's Walk (Weighted)
4 Sets
60-180 secs
@7-10
6B
Lying Leg Raise
4 Sets
15-30 Reps
@10
7
Stretching
1 Set
5-15 mins
@10
Day 3
1
Jump Rope
1 Set
5-15 mins
@10
2A
Romanian Deadlift (Dumbbell)
4 Sets
8-15 Reps
@8-10
2B
Reverse Lunge (Dumbbell)
4 Sets
8-15 Reps
@8-10
3A
Lat Pulldown (Single Arm)
4 Sets
8-15 Reps
@8-10
3B
Seated Hamstring Curl
4 Sets
20-40 Reps
@8-10
4A
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8-10
4B
Hip Abductor (Machine)
4 Sets
20-40 Reps
@8-10
5A
Lat Pulldown (Neutral Grip)
4 Sets
8-15 Reps
@7-10
5B
Hip Adductor (Machine)
4 Sets
20-40 Reps
@8-10
6A
Seated Calf Raise
4 Sets
20-40 Reps
@8-10
6B
Lying Leg Raise
4 Sets
5-30 Reps
@9-10
7
Stretching
1 Set
5-15 mins
@10
Day 4
1
Jump Rope
1 Set
5-15 mins
@8-10
2A
Overhead Tricep Extension (Cable)
4 Sets
15-30 Reps
@8-10
2B
Hammer Curl (Cable)
4 Sets
15-30 Reps
@8-10
3A
Shoulder Press (Machine)
4 Sets
8-15 Reps
@8-10
3B
Leg Press (45 Degrees)
4 Sets
8-15 Reps
@8-10
4A
Incline Tricep Extension (Dumbbell)
4 Sets
15-30 Reps
@8-10
4B
Spider Curl
4 Sets
8-15 Reps
@8-10
5A
Reverse Pec Deck
4 Sets
20-40 Reps
@7-10
5B
Leg Extension
4 Sets
20-40 Reps
@7-10
6A
Farmer's Walk (Weighted)
4 Sets
60-180 secs
@7-10
6B
Lying Leg Raise
4 Sets
15-30 Reps
@10
7
Stretching
1 Set
5-15 mins
@10
Day 5
1
Jump Rope
1 Set
5-15 mins
@10
2A
Incline Bench Press (Dumbbell)
4 Sets
8-15 Reps
@10
2B
Chest Supported Row (Dumbbell)
4 Sets
8-15 Reps
@10
3A
Chest Fly (Cable)
4 Sets
8-15 Reps
@8-10
3B
Pull Apart (Cable)
4 Sets
8-15 Reps
@8-10
4A
Straight Arm Pulldown
4 Sets
8-15 Reps
@7-10
4B
Face Pull
4 Sets
8-15 Reps
@7-10
5A
Knee Raise (Captain's Chair)
4 Sets
5-30 Reps
@8-10
5B
Farmer's Walk (Weighted)
4 Sets
60-180 secs
@8-10
6
Stretching
1 Set
5-15 mins
@10
Day 6
1
Jump Rope
1 Set
5-15 mins
@8-10
2A
Overhead Tricep Extension (Cable)
4 Sets
15-30 Reps
@8-10
2B
Hammer Curl (Cable)
4 Sets
15-30 Reps
@8-10
3A
Shoulder Press (Machine)
4 Sets
8-15 Reps
@8-10
3B
Leg Press (45 Degrees)
4 Sets
8-15 Reps
@8-10
4A
Incline Tricep Extension (Dumbbell)
4 Sets
15-30 Reps
@8-10
4B
Spider Curl
4 Sets
8-15 Reps
@8-10
5A
Reverse Pec Deck
4 Sets
20-40 Reps
@7-10
5B
Leg Extension
4 Sets
20-40 Reps
@7-10
6A
Farmer's Walk (Weighted)
4 Sets
60-180 secs
@7-10
6B
Lying Leg Raise
4 Sets
15-30 Reps
@10
7
Stretching
1 Set
5-15 mins
@10
Day 7
1
Jump Rope
1 Set
5-15 mins
@10
2A
Romanian Deadlift (Dumbbell)
4 Sets
8-15 Reps
@8-10
2B
Reverse Lunge (Dumbbell)
4 Sets
8-15 Reps
@8-10
3A
Lat Pulldown (Single Arm)
4 Sets
8-15 Reps
@8-10
3B
Seated Hamstring Curl
4 Sets
20-40 Reps
@8-10
4A
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8-10
4B
Hip Abductor (Machine)
4 Sets
20-40 Reps
@8-10
5A
Lat Pulldown (Neutral Grip)
4 Sets
8-15 Reps
@7-10
5B
Hip Adductor (Machine)
4 Sets
20-40 Reps
@8-10
6A
Seated Calf Raise
4 Sets
20-40 Reps
@8-10
6B
Lying Leg Raise
4 Sets
5-30 Reps
@9-10
7
Stretching
1 Set
5-15 mins
@10