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Manus

by Християн Василев
1 athletes joined

Program Description

**Manus** is a dynamic 1-week program designed to challenge your strength and endurance with 5 focused training days. Each session combines compound and isolation exercises, including staples like the Bench Press, Squat, and Deadlift, ensuring a comprehensive approach to building muscle and improving overall fitness. With a mix of barbells, dumbbells, and machines, you'll target major muscle groups effectively while honing your technique. Get ready to push your limits and achieve your fitness goals in just one week!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Sep 29, 2025 02:12
  • Last Edited
    Oct 04, 2025 01:03

Summary

Unlock your strength potential with the Manus program, a focused 1-week training plan designed for dedicated lifters. Comprising 5 days of intense workouts, this program emphasizes compound movements and targeted exercises to build muscle and enhance overall performance. Each session includes detailed instructions and videos for exercises like the Standing Behind Neck Shoulder Press and Bulgarian Split Squat, ensuring you maximize your gains. Get ready to push your limits and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Glutes
10.6%
Quadriceps
10.5%
Upper Back
7.8%
Triceps
7.6%
Lats
7.4%
Chest
7.1%
Front Delts
6.8%
Biceps
6.4%
Middle Delts
5.9%
Calves
3.9%
Abductors
3.2%
Rear Delts
2.8%
Abs
2.7%
Lower Back
2.7%
Adductors
2.1%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Cable Low Row
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7A
Cable Crossover
1
20 reps
-
7B
Push Up
1
30 reps
-
7C
Lateral Raise (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7A
Leg Extension
2
30 reps
-
7B
Leg Curl
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
8 reps
10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Wide Grip Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
13 reps
15 reps
-
-
-
5
Bayesian Curl
3
15 reps
-
6
Reverse Pec Deck
1
2
12 reps
15 reps
-
-
7A
Incline Curl (Dumbbell)
2
15 reps
-
7B
Reverse Pec Deck
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Week 1
1 / 1 Weeks
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 5
1
Squat (Barbell)
6 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Standing Calf Raise
4 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Leg Press
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Standing Calf Raise
4 Sets
20 Reps
-
7A
Leg Extension
2 Sets
30 Reps
-
7B
Leg Curl
2 Sets
30 Reps
-
Day 4
1
Trap Bar Deadlift
2 Sets
5 Reps
-
2
Pullover (Dumbbell)
3 Sets
15 Reps
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
13 Reps
15 Reps
-
-
-
5
Bayesian Curl
3 Sets
15 Reps
-
6
Reverse Pec Deck
1 Set
2 Sets
12 Reps
15 Reps
-
-
7A
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
7B
Reverse Pec Deck
2 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
8 Reps
-
-
-
-
2
Cable Low Row
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
7A
Cable Crossover
1 Set
20 Reps
-
7B
Push Up
1 Set
30 Reps
-
7C
Lateral Raise (Dumbbell)
1 Set
20 Reps
-