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Aden

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Program Description

**Aden** is a dynamic 1-week workout program designed for those looking to enhance their strength and build muscle through a focused three-day split. Each session targets major muscle groups with a blend of machine and free weight exercises, including Hack Squats, Bench Press, and Lat Pulldowns, ensuring a comprehensive approach to leg, chest, and back development. With clearly structured sets and rep targets, this program provides the perfect balance of intensity and recovery to help you achieve your fitness goals. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Mar 12, 2026 01:16
  • Last Edited
    Mar 12, 2026 04:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Hamstrings
11.3%
Front Delts
10.4%
Biceps
9.1%
Lats
8.7%
Upper Back
8.7%
Quadriceps
7.8%
Chest
6.1%
Middle Delts
6.1%
Glutes
5.2%
Calves
3.5%
Forearms
3%
Rear Delts
1.7%
Lower Back
1.3%
Abs
1.3%
Abductors
1.3%
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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
Hack Squat
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
4
12 reps
-
6
Leg Press
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
High Row
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Hack Squat
3 Sets
8 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Hamstring Curl
4 Sets
12 Reps
-
6
Leg Press
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
4 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Lat Pulldown
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
High Row
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
2 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
10 Reps
-