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Christian Bale - American Psycho Workout

by emilio alvarez

Program Description

Transform your physique with the Christian Bale - American Psycho Workout, a focused 1-week program designed for intermediate lifters. This 5-day regimen combines bodybuilding techniques and bodyweight exercises to sculpt your muscles and enhance your overall strength. Each 60-minute session will challenge you to push your limits in a full gym setting, delivering results that reflect dedication and hard work. Get ready to channel your inner powerhouse and redefine your body!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 24, 2025 04:06
  • Last Edited
    Nov 24, 2025 04:14
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Biceps
12%
Triceps
11.1%
Front Delts
10.7%
Lats
10.3%
Middle Delts
7.7%
Chest
6.8%
Rear Delts
5.6%
Quadriceps
5.1%
Glutes
4.3%
Hamstrings
4.3%
Forearms
3.4%
Abs
2.6%
Lower Back
1.7%
Calves
1.7%
Adductors
0.9%
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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
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Cable)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4A
Lateral Raise (Cable)
5
15 reps
-
4B
Tricep Extension (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3A
Seated Row (Cable)
4
15 reps
-
3B
Bicep Curl (Dumbbell)
4
8 reps
-
4A
Rear Delt Fly (Dumbbell)
4
15 reps
-
4B
Hammer Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
15 reps
-
3
Walking Lunge (Dumbbell)
4
16 reps
-
4
Calf Raise (Leg Press)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Cable)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4A
Lateral Raise (Cable)
5
15 reps
-
4B
Tricep Extension (Cable)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3A
Seated Row (Cable)
4
15 reps
-
3B
Bicep Curl (Dumbbell)
4
8 reps
-
4A
Rear Delt Fly (Dumbbell)
4
15 reps
-
4B
Hammer Curl (Dumbbell)
4
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3A
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4A
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
16 Reps
-
-
-
-
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3A
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4A
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-