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Program Description

Structural Balance: To build a physique utilizing the Upper/Lower framework while the arm day carves out the details. ​Hypertrophy via Progressive Overload: To force muscle growth by consistently outperforming your previous self. ​Specialized Arm Development: To eliminate the "arms as an afterthought" habit, ensuring the biceps, triceps, and forearms receive maximum intensity.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Apr 07, 2026 03:38
  • Last Edited
    Apr 07, 2026 04:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Biceps
14.1%
Hamstrings
7.7%
Abs
7.1%
Front Delts
7.1%
Glutes
6.4%
Quadriceps
6.4%
Chest
5.8%
Forearms
5.8%
Lats
5.1%
Upper Back
5.1%
Calves
5.1%
Middle Delts
2.6%
Adductors
2.6%
Abductors
1.9%
Lower Back
1.3%
Rear Delts
0.6%
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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
Romanian Deadlift (Dumbbell)
1
1
5-9 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-12 reps
-
-
3
Underhand Lat Pulldown
1
1
5-9 reps
10-12 reps
-
-
4
Chest Press (Machine)
1
1
5-9 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
7
Abs Crunch (Machine)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
5-9 reps
10-12 reps
-
-
2
Hip Abductor (Machine)
1
1
5-9 reps
10-12 reps
-
-
3
Zercher Squat (Barbell)
1
1
5-9 reps
10-12 reps
-
-
4
Leg Extension
2
15-20 reps
-
5
Calf Raise (Leg Press)
4
15-20 reps
-
6
Preacher Curl (Barbell)
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-20 reps
-
2
Tricep Extension (Cable)
3
12-20 reps
-
3
Single Arm Tricep Extension (Cable)
3
12-20 reps
-
4
Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Machine)
3
12-20 reps
-
6
Bicep Curl (Dumbbell)
3
12-20 reps
-
7
Hammer Curl (Dumbbell)
3
12-20 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-9 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
5-9 reps
10-12 reps
-
-
3
Dip (Weighted)
1
1
5-9 reps
10-12 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
5-9 reps
10-12 reps
-
-
5
Pullover (EZ Bar)
2
15-20 reps
-
6
Upright Row (Barbell)
2
15-20 reps
-
7
Tricep Pushdown (Cable)
2
15-20 reps
-
8
Abs Crunch (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
5-9 reps
10-12 reps
-
-
3
Zercher Squat (Barbell)
1
1
5-9 reps
10-12 reps
-
-
4
Leg Press
2
15-20 reps
-
5
Calf Raise (Leg Press)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
Week 1
1 / 1 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
3
Underhand Lat Pulldown
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
4
Chest Press (Machine)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
15-20 Reps
-
7
Abs Crunch (Machine)
4 Sets
15-20 Reps
-
Day 2
1
Seated Hamstring Curl
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
2
Hip Abductor (Machine)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
3
Zercher Squat (Barbell)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
4
Leg Extension
2 Sets
15-20 Reps
-
5
Calf Raise (Leg Press)
4 Sets
15-20 Reps
-
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
-
-
-
Day 3
1
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
-
2
Tricep Extension (Cable)
3 Sets
12-20 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
12-20 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
5
Bicep Curl (Machine)
3 Sets
12-20 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12-20 Reps
-
8
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Hamstring Curl
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
2
Hip Adductor (Machine)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
3
Zercher Squat (Barbell)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
4
Leg Press
2 Sets
15-20 Reps
-
5
Calf Raise (Leg Press)
4 Sets
15-20 Reps
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
-
-
-
Day 4
1
Incline Chest Press (Machine)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
3
Dip (Weighted)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
5-9 Reps
10-12 Reps
-
-
5
Pullover (EZ Bar)
2 Sets
15-20 Reps
-
6
Upright Row (Barbell)
2 Sets
15-20 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
-
8
Abs Crunch (Machine)
4 Sets
15-20 Reps
-