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mei

by cam s

Program Description

gain weight get a little stronger

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Jul 22, 2024 04:57
  • Last Edited
    Jun 18, 2025 09:08

Summary

Unlock your strength with this focused 1-week program designed for serious lifters looking to enhance their push, pull, and leg movements. Comprising three training days, you’ll engage in a variety of exercises like barbell bench presses and dumbbell rows, each tailored to challenge your muscles and boost your performance. With a mix of bodyweight and equipment-based workouts, this program is perfect for at-home training. Get ready to build muscle and increase your strength with every rep!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
12.2%
Chest
10.2%
Quadriceps
10.2%
Lats
9.2%
Biceps
9.2%
Front Delts
8.2%
Hamstrings
8.2%
Middle Delts
5.1%
Calves
5.1%
Glutes
4.1%
Adductors
2%
Rear Delts
1%
Forearms
1%
Abs
1%
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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
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
80%
75%
70%
2
Lateral Raise (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Up (Knees)
1
1
1
10-25 reps
7-25 reps
5-25 reps
RPE 7
RPE 7.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Shrug (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
2
Squat (Bodyweight)
1
1
1
20-30 reps
15-25 reps
10-20 reps
RPE 7.5
RPE 8
RPE 8.5
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lying Leg Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
80%
75%
70%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@8
@8.5
3
Push Up (Knees)
1 Set
1 Set
1 Set
10-25 Reps
7-25 Reps
5-25 Reps
@7
@7.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
4-8 Reps
@7.5
@8
@8.5
Day 2
1
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7
@7.5
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
4
Shrug (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7
@7.5
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
20-30 Reps
15-25 Reps
10-20 Reps
@7.5
@8
@8.5
3
Standing Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Lying Leg Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7
@7.5