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Meh

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Program Description

Meh

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    10 minutes
  • Created
    Mar 22, 2025 04:04
  • Last Edited
    Jun 18, 2025 07:56

Summary

Dive into a week-long training journey with this comprehensive 7-day program designed to target all major muscle groups. Each day focuses on a different aspect of strength training, including dedicated push and pull workouts that incorporate both barbell and dumbbell exercises. With a blend of compound movements and isolation exercises, you'll build muscle and enhance your overall strength. Whether you're a beginner or looking to refine your routine, this program is structured to deliver results and keep you motivated every day of the week. Get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Quadriceps
12.3%
Triceps
12%
Glutes
11.1%
Chest
8.1%
Front Delts
7.3%
Hamstrings
7%
Lats
6.3%
Abs
4.2%
Biceps
4.2%
Middle Delts
3.7%
Rear Delts
3%
Calves
2.8%
Lower Back
2.7%
Adductors
1%
Other
0.9%
Forearms
0.6%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Dips Between Chairs
3
6 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Skull Crusher (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Leg Press
4
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Calf Raise
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
6 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Incline Bench Press (Barbell)
1
3
88 reps
8 reps
-
-
4
Dumbbell Row
4
8 reps
-
5
Face Pull
4
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
4 reps
-
2
Hack Squat
4
6 reps
-
3
Glute Bridge (Dumbbell)
3
6 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Push Up
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Dips Between Chairs
3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
6
Skull Crusher (Barbell)
4 Sets
8 Reps
-
Day 2
1
Clean Deadlift
4 Sets
6 Reps
-
2
Pull-Up (Weighted)
4 Sets
6 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
6 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
-
3
Leg Press
4 Sets
8 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Seated Calf Raise
3 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
10 Reps
-
Day 4
1
Walk
1 Set
10 mins
-
Day 6
1
Clean Deadlift
4 Sets
4 Reps
-
2
Hack Squat
4 Sets
6 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
-
4
Lunge (Dumbbell)
3 Sets
8 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-
6
Push Up
3 Sets
10 Reps
-
Day 5
1
Dip (Assisted)
4 Sets
6 Reps
-
2
Pull-Up (Assisted)
4 Sets
6 Reps
-
3
Incline Bench Press (Barbell)
1 Set
3 Sets
88 Reps
8 Reps
-
-
4
Dumbbell Row
4 Sets
8 Reps
-
5
Face Pull
4 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 7
1
Walk
1 Set
10 mins
-