Perfectrophy
Transform your physique in just one week—perfect your strength and sculpt your body with five focused days of intense training.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 5–6 reps | @9.5 |
| 1 | — | @9.5 | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 5–6 reps | @9.5 |
| 1 | — | @9.5 | ||
| 3 | Chest Fly (Machine) | 1 | 6–8 reps | @10 |
| 1 | — | @10 | ||
| 4 | Shoulder Press (Machine) | 1 | 5–6 reps | @9.5 |
| 1 | — | @9.5 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 8–10 reps | @10 |
| 2 | — | @10 | ||
| 6 | Tricep Pushdown (Cable) | 2 | 5–6 reps | @10 |
| 7 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 6–8 reps | @10 |
| 1 | — | — | ||
| 2 | Chest Supported Row (Dumbbell) | 1 | 6–8 reps | @10 |
| 2 | — | — | ||
| 3 | Seated Row (Cable) | 1 | 8–10 reps | @10 |
| 4 | Bicep Curl (Dumbbell) | 1 | 6–8 reps | @10 |
| 1 | — | — | ||
| 5 | Bicep Curl (Cable) | 1 | 6–8 reps | @10 |
| 1 | — | — | ||
| Superset | ||||
| 6A | Hammer Curl (Dumbbell) | 1 | 8–10 reps | @10 |
| 1 | — | — | ||
| 6B | Reverse Curl (Barbell) | 1 | 8–10 reps | @10 |
| 1 | — | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 6–8 reps | @9 |
| 1 | — | — | ||
| 2 | Squat (Smith Machine) | 1 | 6–8 reps | @9 |
| 1 | — | — | ||
| 3 | Leg Extension | 1 | 8–10 reps | @10 |
| 1 | — | — | ||
| 4 | Leg Curl | 1 | 8–10 reps | @9 |
| 2 | — | — | ||
| 5 | Standing Calf Raise | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 5–6 reps | @9 |
| 1 | — | — | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 8–10 reps | @10 |
| 2 | — | — | ||
| 3 | Face Pull | 1 | 8–10 reps | @10 |
| 2 | — | — | ||
| 4 | Bicep Curl (Dumbbell) | 1 | 6–8 reps | @10 |
| 1 | — | — | ||
| 5 | Bicep Curl (Cable) | 1 | 6–8 reps | @10 |
| 1 | — | — | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 8–10 reps | @10 |
| 1 | — | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Dumbbell) | 1 | 6–8 reps | @9.5 |
| 2 | — | — | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 6–8 reps | @9.5 |
| 2 | — | — | ||
| 3 | Dumbbell Row | 1 | 6–8 reps | @10 |
| 1 | — | — | ||
| 4 | Bicep Curl (Cable) | 1 | 6–8 reps | @10 |
| 1 | — | — | ||
| Superset | ||||
| 5A | Hammer Curl (Dumbbell) | 1 | 8–10 reps | @10 |
| 1 | — | — | ||
| 5B | Reverse Curl (Barbell) | 1 | 8–10 reps | @10 |
| 1 | — | — | ||
Common questions
Yes, Perfectrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Perfectrophy is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Perfectrophy is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
