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Justin

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2 athletes joined

Program Description

B

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Aug 22, 2025 04:06
  • Last Edited
    Sep 02, 2025 02:27

Summary

Dive into the "Justin" program, a focused 1-week training plan designed for those ready to elevate their strength and muscle definition. With 5 days of targeted workouts, you'll engage in a variety of exercises, including Smith Machine squats, barbell bench presses, and machine-based leg and chest movements. Each session is crafted to maximize muscle engagement and promote growth, ensuring you push your limits while mastering your form. Get ready to transform your physique with this comprehensive full-gym routine!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Quadriceps
10.4%
Biceps
10.1%
Hamstrings
9.5%
Chest
9%
Upper Back
8.6%
Lats
8%
Front Delts
6.9%
Glutes
6%
Middle Delts
5.4%
Rear Delts
3.5%
Calves
3.1%
Lower Back
2.8%
Forearms
2.1%
Abs
1.8%
Adductors
0.9%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
15 reps
-
5
Leg Extension
1
2
1
12 reps
15 reps
20 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Seated Hamstring Curl
1
2
1
8 reps
12 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
4
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
T-Bar Row
1
2
8 reps
10 reps
-
-
4
Lat Pulldown
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
12 reps
-
3
Face Away Cable Curl
4
15 reps
-
4
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
10 reps
-
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
8 Reps
-
2
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Hack Squat
3 Sets
10 Reps
-
4
Leg Press
3 Sets
15 Reps
-
5
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
15 Reps
20 Reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
7
Seated Hamstring Curl
1 Set
2 Sets
1 Set
8 Reps
12 Reps
20 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
4 Sets
12 Reps
-
4
Shoulder Press (Machine)
4 Sets
10 Reps
-
5
Lateral Raise (Machine)
3 Sets
20 Reps
-
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
Day 3
No exercises added to this day
Day 4
1
Standing Pullover (Cable)
3 Sets
12 Reps
-
2
Chest Supported Row (Machine)
4 Sets
12 Reps
-
3
T-Bar Row
1 Set
2 Sets
8 Reps
10 Reps
-
-
4
Lat Pulldown
3 Sets
12 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
3
Face Away Cable Curl
4 Sets
15 Reps
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
10 Reps
-
-
5
Skull Crusher (Barbell)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-