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Maximalist training +cardio

by Chrit M.
3 athletes joined

Program Description

Building muscle while trying to go as hard as possible

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Sep 15, 2024 08:16
  • Last Edited
    Jun 18, 2025 08:59

Summary

Unleash your potential with the Maximalist Training + Cardio program, designed to push your limits over a dedicated week of intense workouts. This 7-day plan combines strength-focused sessions with high-energy cardio to maximize muscle growth and boost your endurance. Each day targets specific muscle groups, ensuring a balanced approach to fitness while keeping your heart rate elevated. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.3%
Upper Back
9.4%
Chest
9.2%
Quadriceps
8.9%
Triceps
6.9%
Glutes
6.9%
Front Delts
6.5%
Forearms
6.3%
Lats
6%
Hamstrings
6%
Lower Back
5.5%
Calves
4.6%
Middle Delts
4.1%
Rear Delts
2.9%
Cardio
2.3%
Adductors
2.3%
Abs
1.8%
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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
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Rack Pull (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Wrist Curls
3
10 reps
RPE 10
8
Hammer Curl (Cable)
3
10 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
10
Rear Delt Row
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Bicep Curl (EZ Bar)
1
-
3
V-Handle Tricep Pushdown (Cable)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Sissy Squat (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
10 reps
RPE 9
7
Seated Calf Raise
3
10 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@9
2
Barbell Row
3 Sets
10 Reps
@9
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Rack Pull (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Wrist Curls
3 Sets
10 Reps
@10
8
Hammer Curl (Cable)
3 Sets
10 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@10
10
Rear Delt Row
3 Sets
10 Reps
@9
Day 3
1
Cardio
1 Set
1 mins
@6
Day 4
1
Push Press (Barbell)
1 Set
-
2
Bicep Curl (EZ Bar)
1 Set
-
3
V-Handle Tricep Pushdown (Cable)
1 Set
-
4
Lateral Raise (Dumbbell)
1 Set
-
5
Bicep Curl (Dumbbell)
1 Set
-
6
Overhead Tricep Extension (Cable)
1 Set
-
Day 5
1
Cardio
1 Set
1 mins
@6
Day 6
1
Cardio
1 Set
1 mins
@6
Day 7
1
Hip Adductor (Machine)
3 Sets
10 Reps
@9
2
Hack Squat
3 Sets
10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
4
Sissy Squat (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Standing Calf Raise
3 Sets
10 Reps
@9
7
Seated Calf Raise
3 Sets
10 Reps
@9