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Program Description

Get ready to elevate your strength training with this comprehensive 1-week workout program, designed for six days of focused training. Each day targets specific muscle groups—Push, Pull, and Legs—ensuring balanced development and recovery. With a mix of compound and isolation exercises, you'll engage your chest, back, and legs through proven movements like the Bench Press, Squat, and Lat Pulldown. Follow along with video demonstrations to perfect your form and maximize your gains. Commit to this week of intense training and watch your strength soar!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 03:29
  • Last Edited
    Jul 23, 2025 09:54

Summary

Unleash your strength with this comprehensive 1-week workout program, designed for those ready to elevate their fitness game. With six training days each week, you'll engage in a balanced mix of push, pull, and leg exercises, utilizing a full gym setup to maximize your results. From barbell bench presses to cable tricep extensions, each session targets key muscle groups to build strength and endurance. Get ready to challenge yourself and see real progress in just one week!
Muscle Engagement
Front
Back
MuscleSet
Lats
14.1%
Hamstrings
13.3%
Upper Back
10.2%
Chest
8.6%
Quadriceps
8.6%
Glutes
7.8%
Lower Back
7%
Triceps
6.3%
Front Delts
5.5%
Biceps
5.5%
Middle Delts
3.9%
Calves
3.9%
Abs
2.3%
Adductors
1.6%
Rear Delts
0.8%
Forearms
0.8%
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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
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
3
Lying Side Lateral Raise
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Tricep Extension (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
High Row
1
1
1
15 reps
13 reps
12 reps
-
-
-
3
Pullover (Machine)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Barbell Row
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning
1
1
1
15 reps
13 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Calf Raise (Leg Press)
1
1
1
15 reps
13 reps
12 reps
-
-
-
6
Romanian Deadlift (Barbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
3
Lying Side Lateral Raise
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Tricep Extension (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
High Row
1
1
1
15 reps
13 reps
12 reps
-
-
-
3
Pullover (Machine)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Barbell Row
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning
1
1
1
15 reps
13 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Calf Raise (Leg Press)
1
1
1
15 reps
13 reps
12 reps
-
-
-
6
Romanian Deadlift (Barbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
3
Lying Side Lateral Raise
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
2
High Row
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
3
Pullover (Machine)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
4
Barbell Row
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Good Morning
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
6
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
3
Lying Side Lateral Raise
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
2
High Row
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
3
Pullover (Machine)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
4
Barbell Row
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
Day 6
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Good Morning
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
6
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-