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Dylan and Kris 26/2/25

by Kris J.
1 athletes joined

Program Description

Body building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2025 05:48
  • Last Edited
    Jun 18, 2025 10:46

Summary

**Dylan and Kris 26/2/25** is an intense one-week program designed for those ready to elevate their strength and sculpt their upper body. With six training days focused on targeted muscle groups, you’ll engage in a variety of exercises like Incline Bench Press, Tricep Pushdowns, and Bicep Curls, utilizing both free weights and machines. This program is perfect for gym-goers looking to maximize their gains in shoulders, arms, and chest, ensuring a balanced approach to muscle development. Get ready to push your limits and see real results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Abs
11.8%
Biceps
10.2%
Chest
9.9%
Front Delts
9%
Lats
8.5%
Upper Back
7.6%
Hamstrings
5.1%
Quadriceps
4.4%
Middle Delts
4.2%
Glutes
3.9%
Forearms
3.2%
Rear Delts
3.2%
Calves
1.8%
Lower Back
1.4%
Adductors
1.1%
Cardio
0.9%
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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
AD Press (Smith Machine)
2
15 reps
-
2
Bicep Curl (EZ Bar)
2
10 reps
-
3
Tricep Pushdown (Cable)
2
15 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Incline Curl (Dumbbell)
2
10 reps
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
2
15 reps
-
3
Dip (Bodyweight)
2
10 reps
-
4
Chest Fly (Machine)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Bicep Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
-
2
Russian Twist
3
20 reps
-
3
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
2
12 reps
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
5 reps
-
3
Lu Raise
2
10 reps
-
4
Tback To Stack Tricep Extensions
2
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Cable Crunch
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
AD Press (Smith Machine)
2 Sets
15 Reps
-
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
7
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Press (Machine)
2 Sets
15 Reps
-
3
Dip (Bodyweight)
2 Sets
10 Reps
-
4
Chest Fly (Machine)
2 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
Day 3
1
Pull-Up (Assisted)
3 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
-
3
Lat Pulldown (Close Grip)
2 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
Day 4
1
Decline Sit Up (Weighted)
3 Sets
10 Reps
-
2
Russian Twist
3 Sets
20 Reps
-
3
Cardio
1 Set
30 mins
-
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Stiff Leg Deadlift
2 Sets
12 Reps
-
3
Leg Extension
2 Sets
10 Reps
-
4
Hamstring Curl
2 Sets
10 Reps
-
5
Straight Leg Calf Raise
2 Sets
15 Reps
-
Day 6
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
5 Reps
-
3
Lu Raise
2 Sets
10 Reps
-
4
Tback To Stack Tricep Extensions
2 Sets
10 Reps
-
5
Hammer Curl
2 Sets
10 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-