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Owen’s anabolic

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8 athletes joined

Program Description

Hypertrophy for advanced lifters

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Jan 28, 2025 02:28
  • Last Edited
    Jun 18, 2025 11:14

Summary

Owen’s Anabolic is a dynamic 1-week program designed to maximize muscle growth through a focused 5-day split. Each session targets key muscle groups, with an emphasis on arms and legs, utilizing a mix of free weights and machines to ensure comprehensive development. Expect to push your limits with high-rep sets and varied intensities, all while honing your technique with guided videos. Get ready to transform your physique and build strength with this effective, no-nonsense approach to training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Upper Back
11.8%
Biceps
11%
Lats
10.3%
Front Delts
8%
Chest
7.6%
Quadriceps
7.2%
Hamstrings
6%
Glutes
5.6%
Middle Delts
4.1%
Lower Back
2.9%
Adductors
1.8%
Other
1.8%
Rear Delts
1.7%
Forearms
1.6%
Neck
1.4%
Abs
1.3%
Abductors
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
2
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 9.5
5
Lying Bicep Curl
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
6
Hammer Curl
2
10 reps
RPE 9.5
7
Dips Between Chairs
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Squat (Barbell)
2
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
5
Leg Extension
2
100 reps
RPE 10
6
Lying Leg Curl
3
12 reps
RPE 8.5
7
Hip Abductor (Machine)
2
20 reps
RPE 8.5
8
Hip Adductor (Machine)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
2
Single Arm Iso Row
4
12 reps
RPE 8.5
3
ISO Low Row
1
3
12 reps
8 reps
RPE 6.5
RPE 8.5
4
Seated Row (Cable)
3
8 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 8.5
6
Lat Pulldown
2
10 reps
RPE 8.5
7
Pull-Up (Band)
1
1000 reps
RPE 10
8A
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 7.5
RPE 6.5
8B
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 7.5
RPE 6.5
9
Shrug Smith Behind The Back
1
1
1
20 reps
15 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Fly (Machine)
2
20 reps
RPE 8
5
Pullover (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Incline Chest Press (Machine)
3
10 reps
RPE 8.5
7
Dip (Bodyweight)
2
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
3
Front Raise
3
12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
8 reps
RPE 8
6
Single Arm Pushdown
3
12 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
8
Seated Dip (Machine)
3
10 reps
RPE 7.5
Week 1
1 / 1 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@7.5
2
Incline Curl (Dumbbell)
3 Sets
1 Set
12 Reps
12 Reps
@7.5
@9.5
3
Preacher Curl (EZ Bar)
1 Set
1 Set
12 Reps
15 Reps
@8.5
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@6.5
@7.5
@9.5
5
Lying Bicep Curl
1 Set
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
6 Reps
@6.5
@7.5
@8.5
@9.5
6
Hammer Curl
2 Sets
10 Reps
@9.5
7
Dips Between Chairs
1 Set
25 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
2 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
4 Sets
12 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7.5
@8.5
@9.5
5
Leg Extension
2 Sets
100 Reps
@10
6
Lying Leg Curl
3 Sets
12 Reps
@8.5
7
Hip Abductor (Machine)
2 Sets
20 Reps
@8.5
8
Hip Adductor (Machine)
2 Sets
20 Reps
@8.5
9
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
@8.5
2
Bench Press (Barbell)
2 Sets
8 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
20 Reps
@8
5
Pullover (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
6
Incline Chest Press (Machine)
3 Sets
10 Reps
@8.5
7
Dip (Bodyweight)
2 Sets
20 Reps
@9.5
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
3
Front Raise
3 Sets
12 Reps
@8.5
4
Rear Delt Fly (Machine)
3 Sets
20 Reps
@7.5
5
High Pull
3 Sets
8 Reps
@8
6
Single Arm Pushdown
3 Sets
12 Reps
@7.5
7
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@7.5
8
Seated Dip (Machine)
3 Sets
10 Reps
@7.5
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8.5
2
Single Arm Iso Row
4 Sets
12 Reps
@8.5
3
ISO Low Row
1 Set
3 Sets
12 Reps
8 Reps
@6.5
@8.5
4
Seated Row (Cable)
3 Sets
8 Reps
@8.5
5
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@8.5
6
Lat Pulldown
2 Sets
10 Reps
@8.5
7
Pull-Up (Band)
1 Set
1000 Reps
@10
8A
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@7.5
@6.5
8B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@7.5
@6.5
9
Shrug Smith Behind The Back
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@6.5
@8.5
@9.5