Program Description
Gain Muscle
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout70 minutes
- CreatedJun 05, 2024 04:16
- Last EditedJun 19, 2024 12:10
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Barbell Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Lat Prayer
3
12 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Paused)
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Stiff Leg Deadlift
3
7 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Lat Prayer
3
12 reps
-
6
Hammer Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Stiff Leg Deadlift
3
7 reps
-
3
Leg Curl
3
15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Hyperextension
3
-
6
Seated Calf Raise
3
20 reps
-
Week 1
1 / 1 Weeks
Day 5
1
Overhead Press (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Single Arm Tricep Extension (Cable)3 Sets
10 Reps
-
4
Chest Fly (Cable)4 Sets
12 Reps
-
5
Lateral Raise (Cable)3 Sets
8 Reps
-
6
Dip (Bodyweight)3 Sets
-
Day 1
1
Lat Pulldown4 Sets
12 Reps
-
2
Barbell Row3 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)3 Sets
8 Reps
-
4
Seated Row (Machine)4 Sets
10 Reps
-
5
Lat Prayer3 Sets
12 Reps
-
6
Hammer Curl3 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
2
Bench Press (Paused)3 Sets
6 Reps
-
3
Dip (Bodyweight)3 Sets
-
4
Lateral Raise (Cable)3 Sets
12 Reps
-
5
Chest Fly (Cable)4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)4 Sets
12 Reps
-
Day 6
1
High Bar Squat (Barbell)4 Sets
8 Reps
-
2
Stiff Leg Deadlift3 Sets
7 Reps
-
3
Leg Curl3 Sets
15 Reps
-
4
Lunge (Dumbbell)3 Sets
10 Reps
-
5
Hyperextension3 Sets
-
6
Seated Calf Raise3 Sets
20 Reps
-
Day 3
1
High Bar Squat (Barbell)4 Sets
8 Reps
-
2
Stiff Leg Deadlift3 Sets
7 Reps
-
3
Leg Curl3 Sets
15 Reps
-
4
Lunge (Dumbbell)3 Sets
10 Reps
-
5
Seated Calf Raise3 Sets
20 Reps
-
Day 4
1
Lat Pulldown4 Sets
12 Reps
-
2
Dumbbell Row3 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)3 Sets
8 Reps
-
4
Seated Row (Machine)4 Sets
10 Reps
-
5
Lat Prayer3 Sets
12 Reps
-
6
Hammer Curl3 Sets
10 Reps
-