Workout

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 22, 2025 01:35

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

Chest Fly (Cable)

15 reps

13 reps

12 reps

Lying Side Lateral Raise

15 reps

13 reps

12 reps

Tricep Extension (Cable)

15 reps

13 reps

12 reps

Day 2

Lat Pulldown

15 reps

13 reps

12 reps

High Row

15 reps

13 reps

12 reps

Pullover (Machine)

15 reps

13 reps

12 reps

Barbell Row

15 reps

13 reps

12 reps

Bicep Curl (Cable)

15 reps

13 reps

12 reps

Day 3

Squat (Barbell)

6 reps

Good Morning

15 reps

13 reps

12 reps

Leg Extension

15 reps

13 reps

12 reps

Lying Leg Curl

15 reps

13 reps

12 reps

Calf Raise (Leg Press)

15 reps

13 reps

12 reps

Romanian Deadlift (Barbell)

15 reps

13 reps

12 reps

Day 4

Bench Press (Barbell)

8 reps

6 reps

4 reps

Chest Fly (Cable)

15 reps

13 reps

12 reps

Lying Side Lateral Raise

15 reps

13 reps

12 reps

Tricep Extension (Cable)

15 reps

13 reps

12 reps

Day 5

Lat Pulldown

15 reps

13 reps

12 reps

High Row

15 reps

13 reps

12 reps

Pullover (Machine)

15 reps

13 reps

12 reps

Barbell Row

15 reps

13 reps

12 reps

Bicep Curl (Cable)

15 reps

13 reps

12 reps

Day 6

Squat (Barbell)

6 reps

Good Morning

15 reps

13 reps

12 reps

Leg Extension

15 reps

13 reps

12 reps

Lying Leg Curl

15 reps

13 reps

12 reps

Calf Raise (Leg Press)

15 reps

13 reps

12 reps

Romanian Deadlift (Barbell)

15 reps

13 reps

12 reps

Day 1

Bench Press (Barbell)

1 Set

8 Reps

6 Reps

4 Reps

Chest Fly (Cable)

1 Set

15 Reps

13 Reps

12 Reps

Lying Side Lateral Raise

1 Set

15 Reps

13 Reps

12 Reps

Tricep Extension (Cable)

1 Set

15 Reps

13 Reps

12 Reps

Day 2

Lat Pulldown

1 Set

15 Reps

13 Reps

12 Reps

High Row

1 Set

15 Reps

13 Reps

12 Reps

Pullover (Machine)

1 Set

15 Reps

13 Reps

12 Reps

Barbell Row

1 Set

15 Reps

13 Reps

12 Reps

Bicep Curl (Cable)

1 Set

15 Reps

13 Reps

12 Reps

Day 3

Squat (Barbell)

3 Sets

6 Reps

Good Morning

1 Set

15 Reps

13 Reps

12 Reps

Leg Extension

1 Set

15 Reps

13 Reps

12 Reps

Lying Leg Curl

1 Set

15 Reps

13 Reps

12 Reps

Calf Raise (Leg Press)

1 Set

15 Reps

13 Reps

12 Reps

Romanian Deadlift (Barbell)

1 Set

15 Reps

13 Reps

12 Reps

Day 4

Bench Press (Barbell)

1 Set

8 Reps

6 Reps

4 Reps

Chest Fly (Cable)

1 Set

15 Reps

13 Reps

12 Reps

Lying Side Lateral Raise

1 Set

15 Reps

13 Reps

12 Reps

Tricep Extension (Cable)

1 Set

15 Reps

13 Reps

12 Reps

Day 5

Lat Pulldown

1 Set

15 Reps

13 Reps

12 Reps

High Row

1 Set

15 Reps

13 Reps

12 Reps

Pullover (Machine)

1 Set

15 Reps

13 Reps

12 Reps

Barbell Row

1 Set

15 Reps

13 Reps

12 Reps

Bicep Curl (Cable)

1 Set

15 Reps

13 Reps

12 Reps

Day 6

Squat (Barbell)

3 Sets

6 Reps

Good Morning

1 Set

15 Reps

13 Reps

12 Reps

Leg Extension

1 Set

15 Reps

13 Reps

12 Reps

Lying Leg Curl

1 Set

15 Reps

13 Reps

12 Reps

Calf Raise (Leg Press)

1 Set

15 Reps

13 Reps

12 Reps

Romanian Deadlift (Barbell)

1 Set

15 Reps

13 Reps

12 Reps