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Perfect science based

by Anton Razumov

Program Description

Experience

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Apr 14, 2025 02:32
  • Last Edited
    Jun 18, 2025 11:10

Summary

Unlock your potential with the "Perfect Science Based" program, a comprehensive 1-week training regimen designed for maximum results. With daily workouts tailored to challenge your strength and endurance, this program incorporates a mix of bodyweight and barbell exercises, ensuring a full-body approach. Each day features targeted sessions, including dedicated leg and shoulder workouts, complemented by essential rest and recovery strategies like stretching. Equip yourself with the tools for success and transform your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Lats
10.5%
Upper Back
10.1%
Chest
9.8%
Front Delts
8.9%
Biceps
8.3%
Glutes
6.7%
Middle Delts
6.5%
Quadriceps
6.1%
Hamstrings
4.9%
Rear Delts
4.6%
Other
4.1%
Lower Back
2.2%
Calves
2.2%
Adductors
1.6%
Abs
1.3%
Forearms
1.2%
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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
Jump Rope
1
5-10 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Cable Crossover
3
10-15 reps
RPE 8-10
4
Floor Chest Fly (Dumbbell)
3
8-10 reps
RPE 8-10
5
Deficit Push Up
1
AMRAP
RPE 10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
8
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-10
9
Tricep Kickback
3
8-12 reps
RPE 8-10
10
Push Up
1
AMRAP
RPE 10
11
Stretching
1
5-15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 reps
RPE 10
2
Reverse Hyperextension
3
10-15 reps
RPE 8-10
3
Deadlift (Barbell)
3
5-8 reps
RPE 8-10
4
Front Squat (Barbell)
3
4-8 reps
RPE 8-10
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8-10
6
Seated Hamstring Curl
2
10-15 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8-10
10
Rear Delt Row
3
10-12 reps
RPE 8-10
11
Stretching
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Scapular Pull-Up
1
AMRAP
RPE 10
3
Seated Wide-Grip Row (Cable)
3
6-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
5
Incline Pushdown (Cable)
3
8-10 reps
RPE 10
6
Straight Arm Pulldown
3
8-10 reps
RPE 10
7
Lying Pullover (Cable)
1
AMRAP
RPE 10
8
Pull-Up (Band)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
10
Hammer Curl
3
10-12 reps
RPE 10
11
Face Away Cable Curl
3
10-12 reps
RPE 10
12
Underhand Lat Pulldown
1
10 reps
RPE 10
13
Stretching
1
5-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Band Pull Apart
2
AMRAP
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Cable Crossover
3
10-12 reps
RPE 8-10
5
Incline Cable Chest Press
3
8-12 reps
RPE 8-10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
7
Push Up
1
AMRAP
RPE 10
8
Lying Pullover (Cable)
3
6-8 reps
RPE 8-10
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
11
Dips Between Chairs
1
AMRAP
RPE 10
12
Stretching
1
5-15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-15 reps
RPE 8-10
2
Squat (Barbell)
3
5-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 8-10
4
Squat (Dumbbell)
3
8-12 reps
RPE 8-10
5
Glute-Ham Raise
1
10-15 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 8-10
7
Overhead Press (Barbell)
3
6-8 reps
RPE 8-10
8
One Arm Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8-10
9
Seated Front Raise
3
10-12 reps
RPE 8-10
10
Face Pull
3
10-12 reps
RPE 8-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Face Pull
2
10-15 reps
RPE 8-10
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
10-12 reps
RPE 10
5
Kroc Row
3
8-10 reps
RPE 10
6
Single Arm High Row (Cable)
1
AMRAP
RPE 10
7
Inverted Row
1
AMRAP
RPE 10
8
Stretching
1
5-15 mins
RPE 10
9
Chin-Up (Bodyweight)
3
6-8 reps
RPE 10
10
Spider Curl
3
10-12 reps
RPE 10
11
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 4
1
Stretching
1 Set
10-15 Reps
@10
Day 6
1
Squat (Bodyweight)
2 Sets
10-15 Reps
@8-10
2
Squat (Barbell)
3 Sets
5-8 Reps
@8-10
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@8-10
4
Squat (Dumbbell)
3 Sets
8-12 Reps
@8-10
5
Glute-Ham Raise
1 Set
10-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-15 Reps
@8-10
7
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-10
8
One Arm Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
@8-10
9
Seated Front Raise
3 Sets
10-12 Reps
@8-10
10
Face Pull
3 Sets
10-12 Reps
@8-10
Day 7
1
Jump Rope
1 Set
5-10 mins
@10
2
Face Pull
2 Sets
10-15 Reps
@8-10
3
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
@10
4
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@10
5
Kroc Row
3 Sets
8-10 Reps
@10
6
Single Arm High Row (Cable)
1 Set
AMRAP
@10
7
Inverted Row
1 Set
AMRAP
@10
8
Stretching
1 Set
5-15 mins
@10
9
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
@10
10
Spider Curl
3 Sets
10-12 Reps
@10
11
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
12
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
Day 1
1
Jump Rope
1 Set
5-10 mins
@10
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8-10
3
Cable Crossover
3 Sets
10-15 Reps
@8-10
4
Floor Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@8-10
5
Deficit Push Up
1 Set
AMRAP
@10
6
Dip (Bodyweight)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8-10
8
Lying Tricep Extension (Barbell)
3 Sets
6-10 Reps
@8-10
9
Tricep Kickback
3 Sets
8-12 Reps
@8-10
10
Push Up
1 Set
AMRAP
@10
11
Stretching
1 Set
5-15 mins
@10
Day 2
1
Jump Rope
1 Set
5-10 Reps
@10
2
Reverse Hyperextension
3 Sets
10-15 Reps
@8-10
3
Deadlift (Barbell)
3 Sets
5-8 Reps
@8-10
4
Front Squat (Barbell)
3 Sets
4-8 Reps
@8-10
5
Reverse Lunge (Dumbbell)
3 Sets
10-12 Reps
@8-10
6
Seated Hamstring Curl
2 Sets
10-15 Reps
@8-10
7
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
8
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
9
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@8-10
10
Rear Delt Row
3 Sets
10-12 Reps
@8-10
11
Stretching
1 Set
10-15 Reps
@10
Day 3
1
Jump Rope
1 Set
5-10 mins
@10
2
Scapular Pull-Up
1 Set
AMRAP
@10
3
Seated Wide-Grip Row (Cable)
3 Sets
6-8 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
5
Incline Pushdown (Cable)
3 Sets
8-10 Reps
@10
6
Straight Arm Pulldown
3 Sets
8-10 Reps
@10
7
Lying Pullover (Cable)
1 Set
AMRAP
@10
8
Pull-Up (Band)
1 Set
AMRAP
@10
9
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
10
Hammer Curl
3 Sets
10-12 Reps
@10
11
Face Away Cable Curl
3 Sets
10-12 Reps
@10
12
Underhand Lat Pulldown
1 Set
10 Reps
@10
13
Stretching
1 Set
5-15 mins
@10
Day 5
1
Jump Rope
1 Set
5-10 mins
@10
2
Band Pull Apart
2 Sets
AMRAP
@10
3
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
4
Cable Crossover
3 Sets
10-12 Reps
@8-10
5
Incline Cable Chest Press
3 Sets
8-12 Reps
@8-10
6
Dip (Bodyweight)
1 Set
AMRAP
@10
7
Push Up
1 Set
AMRAP
@10
8
Lying Pullover (Cable)
3 Sets
6-8 Reps
@8-10
9
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
10
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
11
Dips Between Chairs
1 Set
AMRAP
@10
12
Stretching
1 Set
5-15 mins
@10