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Death by 1000 reps

by Nick Kato
2 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
    Oct 09, 2025 10:02

Summary

Unleash your potential with the "Death by 1000 Reps" program, a challenging 4-week journey designed to push your limits and sculpt your physique. With five intense training days each week, you'll tackle a variety of machine and barbell exercises targeting every muscle group, from powerful leg extensions to explosive bench presses. This program emphasizes high-rep sets to build endurance and strength, ensuring you leave the gym feeling accomplished and ready for more. Get ready to transform your workouts and redefine your limits!
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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