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Dapusi

by Ankit K.
1 athletes joined

Program Description

To get ready before college

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Jul 12, 2024 01:18
  • Last Edited
    Jun 18, 2025 11:35

Summary

**Dapusi** is a dynamic 1-week workout program designed for those looking to build strength and muscle across major muscle groups. With 5 training days, you'll engage in focused sessions targeting your back and chest, utilizing a variety of equipment including barbells, cables, and dumbbells. Each workout features a blend of compound and isolation exercises to maximize your gains and enhance your performance. Get ready to challenge yourself and see real results in just one week!
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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 (Wide Grip)
5
12 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Dip (Weighted)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Single Arm)
4
12 reps
-
4
Pull-Up (Weighted)
3
12 reps
-
5
Preacher Curl (Barbell)
4
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Single Leg Press
3
12 reps
-
3
Hack Squat
3
12 reps
-
4
Hamstring Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
12 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Face Pull
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Cable)
4
12 reps
-
1B
Bicep Curl (Barbell)
4
12 reps
-
1C
Skull Crusher (Barbell)
3
12 reps
-
1D
Preacher Curl (Barbell)
3
12 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Bent Over Row (Barbell)
5 Sets
12 Reps
-
2
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
-
3
Lat Pulldown (Single Arm)
4 Sets
12 Reps
-
4
Pull-Up (Weighted)
3 Sets
12 Reps
-
5
Preacher Curl (Barbell)
4 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 1
1
Bench Press (Wide Grip)
5 Sets
12 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
3
Pullover (Dumbbell)
3 Sets
12 Reps
-
4
Dip (Weighted)
4 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Leg Extension
4 Sets
12 Reps
-
2
Single Leg Press
3 Sets
12 Reps
-
3
Hack Squat
3 Sets
12 Reps
-
4
Hamstring Curl
4 Sets
12 Reps
-
Day 4
1
Seated Military Press (Barbell)
5 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3
Upright Row (Barbell)
4 Sets
12 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Reverse Pec Deck
3 Sets
12 Reps
-
Day 5
1A
Overhead Extension (Cable)
4 Sets
12 Reps
-
1B
Bicep Curl (Barbell)
4 Sets
12 Reps
-
1C
Skull Crusher (Barbell)
3 Sets
12 Reps
-
1D
Preacher Curl (Barbell)
3 Sets
12 Reps
-