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DOCTOR GAIN

by Bartlomiej F.
2 athletes joined

Program Description

3 DNIOWY PUSH/PULL/LEGS DLA POCZATKUJACEGO PROGRESJA: ZACXYNAMY OD DOLNEGO PULAPU, ZWIEKSZAMY PO OSIAGNIECU GORNEGO NP: 3X8-12, 3X8 10KG 3X10 10KG, 3X8 12KG..... (PROGRAM TEGO PILNUJE) PO 4TYG PRZERWA LUB POWTORZYC CYKL, POLECANA ILOSC TO 2-4 RAZY STANDARDOWY WARMUP (ja pokazówkę robię bo nie wiem jak to się nazywa wsystko XDDDD) ROLLER 2-3M MOBILIZACJA STAWOW 2-3M

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 28, 2025 01:44
  • Last Edited
    Jul 10, 2025 01:20

Summary

Transform your physique in just 4 weeks with the DOCTOR GAIN program, designed for serious lifters looking to build strength and muscle. This 3-day-a-week regimen focuses on compound movements and targeted exercises, including barbell squats, Romanian deadlifts, and lat pulldowns, ensuring a comprehensive approach to your training. Each session is crafted to push your limits, with a mix of intensity and volume to maximize gains. Get ready to elevate your workouts and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Quadriceps
10.9%
Triceps
9.5%
Lats
8.8%
Front Delts
8.2%
Hamstrings
7.5%
Glutes
7.5%
Biceps
7.5%
Chest
6.8%
Middle Delts
6.8%
Calves
3.4%
Rear Delts
3.4%
Lower Back
2.7%
Abs
2.7%
Adductors
1.4%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
6 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Barbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
6 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Barbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7
4
Single Leg Press
3
8 reps
RPE 7
5
Calf Raise (Machine)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Single Leg Press
3
10 reps
RPE 7
5
Calf Raise (Machine)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7
4
Single Leg Press
3
8 reps
RPE 7
5
Calf Raise (Machine)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Single Leg Press
3
10 reps
RPE 7
5
Calf Raise (Machine)
3
15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Leg Extension
3 Sets
8 Reps
@7
4
Single Leg Press
3 Sets
8 Reps
@7
5
Calf Raise (Machine)
3 Sets
15 Reps
@8.5
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
4
Bicep Curl (Barbell)
3 Sets
8 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7