Atley

by

1 athletes joined

Program Description

Atley Is

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
180 minutes
Created
Feb 27, 2026 11:13
Last Edited
Feb 27, 2026 11:35

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.7%

Chest

10.3%

Biceps

9.9%

Hamstrings

9.6%

Front Delts

9.2%

Upper Back

6.8%

Quadriceps

6.8%

Lats

5.8%

Glutes

5.5%

Calves

4.8%

Forearms

3.8%

Middle Delts

3.4%

Abductors

2.7%

Adductors

2.7%

Lower Back

2.1%

Abs

2.1%

Rear Delts

0.7%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Chest Press (Machine)

1

2

1

8 reps

10 reps

12 reps

-

-

-

2

Pec Deck (Machine)

3

12 reps

-

3

V-Handle Tricep Pushdown (Cable)

3

10 reps

-

4

Single Arm Tricep Extension (Cable)

3

12 reps

-

5

Shoulder Press (Machine)

3

12 reps

-

6

Lateral Raise (Cable)

2

20 reps

-

Day 2

1

T-Bar Row

1

2

1

8 reps

10 reps

12 reps

-

-

-

2

Lat Pulldown

3

10 reps

-

3

Standing Pullover (Cable)

3

12 reps

-

4

Shrug (Dumbbell)

3

12 reps

-

5

Bicep Curl (Cable)

4

15 reps

-

Day 3

1

Hack Squat

3

8 reps

-

2

Leg Extension

3

1

12 reps

20 reps

-

-

3

Calf Raise (Machine)

1

2

8 reps

10 reps

-

-

4

Seated Hamstring Curl

4

15 reps

-

5

Hip Adductor (Machine)

4

12 reps

-

Day 4

No exercises added to this day

Day 5

1

Chest Press (Machine)

3

12 reps

-

2

Pec Deck (Machine)

2

12 reps

-

3

Tricep Pushdown (Cable)

4

10 reps

-

4

Bicep Curl (Dumbbell)

4

12 reps

-

5

Preacher Curl (Machine)

3

12 reps

-

Day 6

1

Stiff Leg Deadlift

3

8 reps

-

2

Seated Hamstring Curl

4

12 reps

-

3

Leg Extension

1

2

10 reps

15 reps

-

-

4

Calf Raise (Machine)

4

12 reps

-

5

Hip Abductor (Machine)

4

12 reps

-

Day 1

1

Incline Chest Press (Machine)

1 Set

2 Sets

1 Set

8 Reps

10 Reps

12 Reps

-

-

-

2

Pec Deck (Machine)

3 Sets

12 Reps

-

3

V-Handle Tricep Pushdown (Cable)

3 Sets

10 Reps

-

4

Single Arm Tricep Extension (Cable)

3 Sets

12 Reps

-

5

Shoulder Press (Machine)

3 Sets

12 Reps

-

6

Lateral Raise (Cable)

2 Sets

20 Reps

-

Day 2

1

T-Bar Row

1 Set

2 Sets

1 Set

8 Reps

10 Reps

12 Reps

-

-

-

2

Lat Pulldown

3 Sets

10 Reps

-

3

Standing Pullover (Cable)

3 Sets

12 Reps

-

4

Shrug (Dumbbell)

3 Sets

12 Reps

-

5

Bicep Curl (Cable)

4 Sets

15 Reps

-

Day 4

No exercises added to this day

Day 5

1

Chest Press (Machine)

3 Sets

12 Reps

-

2

Pec Deck (Machine)

2 Sets

12 Reps

-

3

Tricep Pushdown (Cable)

4 Sets

10 Reps

-

4

Bicep Curl (Dumbbell)

4 Sets

12 Reps

-

5

Preacher Curl (Machine)

3 Sets

12 Reps

-

Day 6

1

Stiff Leg Deadlift

3 Sets

8 Reps

-

2

Seated Hamstring Curl

4 Sets

12 Reps

-

3

Leg Extension

1 Set

2 Sets

10 Reps

15 Reps

-

-

4

Calf Raise (Machine)

4 Sets

12 Reps

-

5

Hip Abductor (Machine)

4 Sets

12 Reps

-

Day 3

1

Hack Squat

3 Sets

8 Reps

-

2

Leg Extension

3 Sets

1 Set

12 Reps

20 Reps

-

-

3

Calf Raise (Machine)

1 Set

2 Sets

8 Reps

10 Reps

-

-

4

Seated Hamstring Curl

4 Sets

15 Reps

-

5

Hip Adductor (Machine)

4 Sets

12 Reps

-