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Perfectrophy

by Enes

Program Description

**Perfectrophy** is a dynamic 1-week program designed to maximize your muscle growth and strength gains with a focus on targeted workouts five days a week. Each session combines a variety of machine and free weight exercises, including chest presses, lat pulldowns, and leg presses, ensuring a comprehensive approach to building muscle across all major groups. With a mix of high-intensity sets and carefully structured rep ranges, this program is tailored for those looking to push their limits and achieve impressive results in just one week. Get ready to transform your physique and elevate your training!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 12, 2026 08:01
  • Last Edited
    Jan 12, 2026 08:38
Muscle Engagement
Front
Back
MuscleSet
Biceps
19.4%
Upper Back
12.9%
Lats
10%
Triceps
8.6%
Front Delts
8.6%
Forearms
8.6%
Middle Delts
7.9%
Hamstrings
5%
Chest
4.3%
Quadriceps
4.3%
Rear Delts
3.2%
Glutes
2.9%
Calves
2.2%
Abductors
0.7%
Adductors
0.7%
Abs
0.7%
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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
Chest Press (Machine)
1
1
5-6 reps
-
RPE 9.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
-
RPE 9.5
RPE 9.5
3
Chest Fly (Machine)
1
1
6-8 reps
-
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5-6 reps
-
RPE 9.5
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
8-10 reps
-
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
5-6 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
-
RPE 10
-
2
Chest Supported Row (Dumbbell)
1
2
6-8 reps
-
RPE 10
-
3
Seated Row (Cable)
1
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
1
6-8 reps
-
RPE 10
-
5
Bicep Curl (Cable)
1
1
6-8 reps
-
RPE 10
-
6A
Hammer Curl (Dumbbell)
1
1
8-10 reps
-
RPE 10
-
6B
Reverse Curl (Barbell)
1
1
8-10 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6-8 reps
-
RPE 9
-
2
Squat (Smith Machine)
1
1
6-8 reps
-
RPE 9
-
3
Leg Extension
1
1
8-10 reps
-
RPE 10
-
4
Leg Curl
1
2
8-10 reps
-
RPE 9
-
5
Standing Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-6 reps
-
RPE 9
-
2
Lateral Raise (Dumbbell)
1
2
8-10 reps
-
RPE 10
-
3
Face Pull
1
2
8-10 reps
-
RPE 10
-
4
Bicep Curl (Dumbbell)
1
1
6-8 reps
-
RPE 10
-
5
Bicep Curl (Cable)
1
1
6-8 reps
-
RPE 10
-
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
-
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
6-8 reps
-
RPE 9.5
-
2
Lat Pulldown (Close Grip)
1
2
6-8 reps
-
RPE 9.5
-
3
Dumbbell Row
1
1
6-8 reps
-
RPE 10
-
4
Bicep Curl (Cable)
1
1
6-8 reps
-
RPE 10
-
5A
Hammer Curl (Dumbbell)
1
1
8-10 reps
-
RPE 10
-
5B
Reverse Curl (Barbell)
1
1
8-10 reps
-
RPE 10
-
Week 1
1 / 1 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
5-6 Reps
-
@9.5
@9.5
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
-
@9.5
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
-
@10
@10
4
Shoulder Press (Machine)
1 Set
1 Set
5-6 Reps
-
@9.5
@9.5
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@10
@10
6
Tricep Pushdown (Cable)
2 Sets
5-6 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
6-8 Reps
-
@10
-
2
Chest Supported Row (Dumbbell)
1 Set
2 Sets
6-8 Reps
-
@10
-
3
Seated Row (Cable)
1 Set
8-10 Reps
@10
4
Bicep Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
-
@10
-
5
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
-
@10
-
6A
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
-
@10
-
6B
Reverse Curl (Barbell)
1 Set
1 Set
8-10 Reps
-
@10
-
Day 3
1
Leg Press
1 Set
1 Set
6-8 Reps
-
@9
-
2
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
-
@9
-
3
Leg Extension
1 Set
1 Set
8-10 Reps
-
@10
-
4
Leg Curl
1 Set
2 Sets
8-10 Reps
-
@9
-
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
5-6 Reps
-
@9
-
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@10
-
3
Face Pull
1 Set
2 Sets
8-10 Reps
-
@10
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
-
@10
-
5
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
-
@10
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
-
@10
-
Day 5
1
Chest Supported Row (Dumbbell)
1 Set
2 Sets
6-8 Reps
-
@9.5
-
2
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-8 Reps
-
@9.5
-
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
-
@10
-
4
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
-
@10
-
5A
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
-
@10
-
5B
Reverse Curl (Barbell)
1 Set
1 Set
8-10 Reps
-
@10
-