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Queen of Blood - trial week

by Gruba
1 athletes joined

Program Description

Whole body, leg-dominant program aimed at hypertrophy and metabolic peaking through a blend of density training and classical progressive overload. Test week before drafting it as a longer program.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jan 09, 2026 01:22
  • Last Edited
    Jan 09, 2026 01:32
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
17.5%
Glutes
15.3%
Quadriceps
11.9%
Abductors
8.2%
Upper Back
7.8%
Chest
7.5%
Triceps
7.5%
Front Delts
7.5%
Lats
6.7%
Abs
4.5%
Biceps
3.4%
Adductors
2.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
8
8 reps
RPE 5
2
Leg Curl
6
10 reps
RPE 5
3
Chest Press (Machine)
5
10 reps
RPE 5
4
Seated Row (Cable)
5
10 reps
RPE 5
5
Pull Through (Cable)
3
20 reps
RPE 5
6
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
8
8 reps
RPE 5
2
Hip Adductor (Machine)
3
20 reps
RPE 5
3
Hip Abductor (Machine)
3
20 reps
RPE 5
4
Lat Pulldown
4
12 reps
RPE 5
5
Chest Press (Machine)
1
1
1
1
1
5 reps
10 reps
15 reps
10 reps
7 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
6
Plank
3
0.5 mins
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Leg Press
8 Sets
8 Reps
@5
2
Leg Curl
6 Sets
10 Reps
@5
3
Chest Press (Machine)
5 Sets
10 Reps
@5
4
Seated Row (Cable)
5 Sets
10 Reps
@5
5
Pull Through (Cable)
3 Sets
20 Reps
@5
6
Plank
3 Sets
0.5 mins
@8
Day 2
1
Leg Press
8 Sets
8 Reps
@5
2
Hip Adductor (Machine)
3 Sets
20 Reps
@5
3
Hip Abductor (Machine)
3 Sets
20 Reps
@5
4
Lat Pulldown
4 Sets
12 Reps
@5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
10 Reps
7 Reps
@7
@8
@9
@9
@9
6
Plank
3 Sets
0.5 mins
@8