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DAVILLA

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Program Description

**DAVILLA** is a dynamic 1-week training program designed for serious lifters looking to maximize their strength and muscle gains. Comprising 4 sessions, this program focuses on compound movements like the barbell squat and bench press, complemented by targeted accessory lifts to sculpt your upper and lower body. Each workout is structured with varying rep ranges and intensities to challenge your limits and promote growth. Get ready to elevate your performance and redefine your physique with this comprehensive training plan!

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Jul 24, 2025 03:22
  • Last Edited
    Jul 24, 2025 03:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
5 reps
RPE 8
RPE 7
RPE 6
RPE 6
2
Leg Press
2
10 reps
-
3
Split Squat (Dumbbell)
2
8 reps
-
4
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
6 reps
8 reps
RPE 8
RPE 7
RPE 6
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Dumbbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
4
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
4
12 reps
-
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
-
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
5 Reps
@8
@7
@6
@6
2
Leg Press
2 Sets
10 Reps
-
3
Split Squat (Dumbbell)
2 Sets
8 Reps
-
4
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
6 Reps
8 Reps
@8
@7
@6
2
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Power Clean
3 Sets
5 Reps
-
2
Dumbbell Row
3 Sets
8 Reps
-
3
Pull-Up (Bodyweight)
4 Sets
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@6
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
3
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
-
-
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-