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ndjd

by Omar S.
3 athletes joined

Program Description

Experience a week-long strength-building journey with this focused 4-day program designed to target all major muscle groups. Each session combines compound and isolation exercises, such as the Incline Bench Press and Leg Press, ensuring a balanced approach to muscle development. With a mix of machines and bodyweight movements, you'll push your limits and enhance your strength. bPerfect for lifters looking to maximize their gains in just one week!

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 04, 2026 08:23
  • Last Edited
    Apr 04, 2026 11:03
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Front Delts
11.6%
Triceps
10.9%
Lats
10.9%
Biceps
10.9%
Chest
9.5%
Middle Delts
9.5%
Quadriceps
5.4%
Hamstrings
5.4%
Forearms
5.4%
Rear Delts
4.1%
Glutes
2.7%
Abductors
1.4%
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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
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
4
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
8-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
2
8-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
4
Wrist Curls
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
7
Dead Hang
1
AMRAP
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
3
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
AMRAP
@10
4
T-Bar Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 2
1
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
Day 3
1
Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
Day 4
1
Preacher Curl (Machine)
2 Sets
8-10 Reps
@10
2
Tricep Rope Push Down (Cable)
2 Sets
8-10 Reps
@10
3
Alternating Dumbbell Curl
2 Sets
6-8 Reps
@10
4
Wrist Curls
2 Sets
8-10 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
7
Dead Hang
1 Set
AMRAP
@10