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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!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.7%
Upper Back
13.5%
Triceps
11.9%
Lats
11.1%
Front Delts
10.1%
Chest
8.5%
Middle Delts
8.4%
Quadriceps
6.5%
Hamstrings
4.9%
Rear Delts
4%
Glutes
3.6%
Forearms
2.2%
Lower Back
1.3%
Abs
0.4%
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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
-