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Shiny Gym Torture

by Alphi
1 athletes joined

Program Description

Gain upper body strength, grow glutes, loose squish, and other normal shit

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 03, 2025 11:53
  • Last Edited
    Jun 18, 2025 12:56

Summary

Unleash your potential with the Shiny Gym Torture program, an intense 8-week journey designed to sculpt and strengthen your body. Committing to five days a week, you'll tackle a variety of workouts targeting both upper and lower body, including specialized leg days and explosive cardio sessions. Each workout is meticulously crafted to push your limits, featuring exercises like the Split Squat and Bulgarian Split Squat, ensuring you build strength and endurance effectively. Get ready to transform your physique and elevate your fitness game!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Machine)
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Abductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Machine)
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Abductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Machine)
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Abductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Machine)
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Abductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Machine)
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Abductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Machine)
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Abductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Machine)
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Abductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Machine)
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Abductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Lying Leg Raise
3
12 reps
-
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Lying Leg Raise
3
12 reps
-
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Lying Leg Raise
3
12 reps
-
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Lying Leg Raise
3
12 reps
-
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Lying Leg Raise
3
12 reps
-
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Lying Leg Raise
3
12 reps
-
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Lying Leg Raise
3
12 reps
-
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Lying Leg Raise
3
12 reps
-
4
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
15 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
15 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
15 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
15 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
15 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
15 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
15 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
15 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
2
15 reps
-
5
Back Extension
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
2
15 reps
-
5
Back Extension
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
2
15 reps
-
5
Back Extension
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
2
15 reps
-
5
Back Extension
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
2
15 reps
-
5
Back Extension
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
2
15 reps
-
5
Back Extension
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
2
15 reps
-
5
Back Extension
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
2
15 reps
-
5
Back Extension
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
12 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Hip Thrust (Machine)
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
2 Sets
20 Reps
-
Day 2
1
Lat Pulldown
3 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Back Extension
3 Sets
12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Stair Climber
1 Set
20 mins
-
2
Abs Crunch (Machine)
3 Sets
12 Reps
-
3
Lying Leg Raise
3 Sets
12 Reps
-
4
Treadmill
1 Set
30 mins
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Hip Abductor (Machine)
3 Sets
20 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Glute Kickback (Cable)
2 Sets
12 Reps
-
Day 5
1
Lateral Raise (Machine)
3 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Pull-Up (Assisted)
3 Sets
10 Reps
-
4
Face Pull
2 Sets
15 Reps
-
5
Back Extension
3 Sets
12 Reps
-
6A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-