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Dj

by Kapil Nirwan

Program Description

Unleash your strength with the DJ workout program, a focused 1-week training plan designed to maximize your gains in just 5 days. This program targets all major muscle groups with a blend of classic lifts and machine exercises, ensuring a balanced approach to building muscle and increasing strength. Each session is crafted to challenge you with high-intensity sets and varied rep ranges, pushing you to new limits. Get ready to elevate your fitness game and achieve the results you’ve been striving for!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    110 minutes
  • Created
    Jan 11, 2026 08:17
  • Last Edited
    Jan 12, 2026 01:19
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Glutes
11.2%
Hamstrings
10.7%
Upper Back
9.4%
Triceps
8%
Front Delts
7.4%
Biceps
7.4%
Chest
6.7%
Lats
6.7%
Abs
5.4%
Middle Delts
3.3%
Lower Back
2.5%
Calves
2.2%
Rear Delts
2%
Forearms
2%
Adductors
1.6%
Abductors
1.6%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8
4
Lying Side Lateral Raise
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2
3 reps
4 reps
80%
70%
2
Leg Press (45 Degrees)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
5 reps
RPE 8
2
Pendlay Row
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
75%
2
Squat (Paused)
2
5 reps
65%
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Seated Calf Raise
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
75%
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@8
4
Lying Side Lateral Raise
3 Sets
15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Concentration Curl
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
High Bar Squat (Barbell)
3 Sets
2 Sets
3 Reps
4 Reps
80%
70%
2
Leg Press (45 Degrees)
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Calf Raise
2 Sets
12 Reps
-
Day 4
1
Spoto Press
4 Sets
5 Reps
@8
2
Pendlay Row
3 Sets
10 Reps
@8
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
5
Reverse Pec Deck
3 Sets
12 Reps
-
6
Upright Row (Cable)
3 Sets
10 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 5
1
Deadlift (Paused)
3 Sets
4 Reps
75%
2
Squat (Paused)
2 Sets
5 Reps
65%
3
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12 Reps
-
4
Hip Abductor (Machine)
2 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-