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Death by 1000 reps

by Nick Kato
1 athletes joined

Program Description

Unleash your potential with "Death by 1000 Reps," a 4-week program designed to sculpt and strengthen your entire body through high-rep training. Committing to 20 sessions over the month, you’ll tackle a variety of machine and free-weight exercises targeting every major muscle group. This intermediate-level plan emphasizes muscular endurance and hypertrophy, pushing your limits with a structured approach that keeps you engaged and motivated. Get ready to transform your physique and elevate your training game!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 01, 2025 07:03
  • Last Edited
    Sep 01, 2025 07:29
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Abs
11.4%
Biceps
10.9%
Front Delts
10.3%
Lats
9.8%
Triceps
9.8%
Chest
9.8%
Middle Delts
6.5%
Quadriceps
5.4%
Hamstrings
4.3%
Rear Delts
3.3%
Calves
2.7%
Forearms
1.6%
Glutes
1.1%
Abductors
0.5%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
50 reps
RPE 6
2
Leg Curl
4
50 reps
RPE 6
3
Leg Press
4
50 reps
RPE 6
4
Calf Raise (Leg Press)
4
50 reps
RPE 6
5
Cable Crunch
4
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
50 reps
RPE 6
2
Leg Curl
4
50 reps
RPE 6
3
Leg Press
4
50 reps
RPE 6
4
Calf Raise (Leg Press)
4
50 reps
RPE 6
5
Cable Crunch
4
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
50 reps
RPE 6
2
Leg Curl
4
50 reps
RPE 6
3
Leg Press
4
50 reps
RPE 6
4
Calf Raise (Leg Press)
4
50 reps
RPE 6
5
Cable Crunch
4
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
50 reps
RPE 6
2
Leg Curl
4
50 reps
RPE 6
3
Leg Press
4
50 reps
RPE 6
4
Calf Raise (Leg Press)
4
50 reps
RPE 6
5
Cable Crunch
4
50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
50 reps
RPE 6
2
Incline Bench Press (Barbell)
4
50 reps
RPE 6
3
Chest Fly (Machine)
4
50 reps
RPE 6
4
Pullover (EZ Bar)
4
50 reps
RPE 6
5
Reverse Abs Crunch (Bodyweight)
4
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
50 reps
RPE 6
2
Incline Bench Press (Barbell)
4
50 reps
RPE 6
3
Chest Fly (Machine)
4
50 reps
RPE 6
4
Pullover (EZ Bar)
4
50 reps
RPE 6
5
Reverse Abs Crunch (Bodyweight)
4
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
50 reps
RPE 6
2
Incline Bench Press (Barbell)
4
50 reps
RPE 6
3
Chest Fly (Machine)
4
50 reps
RPE 6
4
Pullover (EZ Bar)
4
50 reps
RPE 6
5
Reverse Abs Crunch (Bodyweight)
4
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
50 reps
RPE 6
2
Incline Bench Press (Barbell)
4
50 reps
RPE 6
3
Chest Fly (Machine)
4
50 reps
RPE 6
4
Pullover (EZ Bar)
4
50 reps
RPE 6
5
Reverse Abs Crunch (Bodyweight)
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
50 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
50 reps
RPE 6
3
Front Raise
4
50 reps
RPE 6
4
Shrug (Dumbbell)
4
50 reps
RPE 6
5
Hanging Leg Raise
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
50 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
50 reps
RPE 6
3
Front Raise
4
50 reps
RPE 6
4
Shrug (Dumbbell)
4
50 reps
RPE 6
5
Hanging Leg Raise
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
50 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
50 reps
RPE 6
3
Front Raise
4
50 reps
RPE 6
4
Shrug (Dumbbell)
4
50 reps
RPE 6
5
Hanging Leg Raise
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
50 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
50 reps
RPE 6
3
Front Raise
4
50 reps
RPE 6
4
Shrug (Dumbbell)
4
50 reps
RPE 6
5
Hanging Leg Raise
4
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
50 reps
RPE 6
2
Chest Supported Row (Machine)
4
50 reps
RPE 6
3
Single Arm Iso Row
4
50 reps
RPE 6
4
Rear Delt Fly (Machine)
4
50 reps
RPE 6
5
Cable Crunch
4
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
50 reps
RPE 6
2
Chest Supported Row (Machine)
4
50 reps
RPE 6
3
Single Arm Iso Row
4
50 reps
RPE 6
4
Rear Delt Fly (Machine)
4
50 reps
RPE 6
5
Cable Crunch
4
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
50 reps
RPE 6
2
Chest Supported Row (Machine)
4
50 reps
RPE 6
3
Single Arm Iso Row
4
50 reps
RPE 6
4
Rear Delt Fly (Machine)
4
50 reps
RPE 6
5
Cable Crunch
4
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
50 reps
RPE 6
2
Chest Supported Row (Machine)
4
50 reps
RPE 6
3
Single Arm Iso Row
4
50 reps
RPE 6
4
Rear Delt Fly (Machine)
4
50 reps
RPE 6
5
Cable Crunch
4
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
50 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
50 reps
RPE 6
3
Tricep Extension (Cable)
4
50 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
50 reps
RPE 6
5
Reverse Bicep Curl (EZ Bar)
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
50 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
50 reps
RPE 6
3
Tricep Extension (Cable)
4
50 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
50 reps
RPE 6
5
Reverse Bicep Curl (EZ Bar)
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
50 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
50 reps
RPE 6
3
Tricep Extension (Cable)
4
50 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
50 reps
RPE 6
5
Reverse Bicep Curl (EZ Bar)
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
50 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
50 reps
RPE 6
3
Tricep Extension (Cable)
4
50 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
50 reps
RPE 6
5
Reverse Bicep Curl (EZ Bar)
4
50 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Leg Extension
4 Sets
50 Reps
@6
2
Leg Curl
4 Sets
50 Reps
@6
3
Leg Press
4 Sets
50 Reps
@6
4
Calf Raise (Leg Press)
4 Sets
50 Reps
@6
5
Cable Crunch
4 Sets
50 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
50 Reps
@6
2
Incline Bench Press (Barbell)
4 Sets
50 Reps
@6
3
Chest Fly (Machine)
4 Sets
50 Reps
@6
4
Pullover (EZ Bar)
4 Sets
50 Reps
@6
5
Reverse Abs Crunch (Bodyweight)
4 Sets
50 Reps
-
Day 3
1
Shoulder Press (Plate Loaded)
4 Sets
50 Reps
@6
2
Lateral Raise (Dumbbell)
4 Sets
50 Reps
@6
3
Front Raise
4 Sets
50 Reps
@6
4
Shrug (Dumbbell)
4 Sets
50 Reps
@6
5
Hanging Leg Raise
4 Sets
50 Reps
-
Day 4
1
Wide Grip Lat Pulldown
4 Sets
50 Reps
@6
2
Chest Supported Row (Machine)
4 Sets
50 Reps
@6
3
Single Arm Iso Row
4 Sets
50 Reps
@6
4
Rear Delt Fly (Machine)
4 Sets
50 Reps
@6
5
Cable Crunch
4 Sets
50 Reps
-
Day 5
1
Preacher Curl (Dumbbell)
4 Sets
50 Reps
@6
2
Hammer Curl (Dumbbell)
4 Sets
50 Reps
@6
3
Tricep Extension (Cable)
4 Sets
50 Reps
@6
4
Overhead Tricep Extension (Cable)
4 Sets
50 Reps
@6
5
Reverse Bicep Curl (EZ Bar)
4 Sets
50 Reps
@6