Program Description
Training program for beginners and intermediate lifters. Easy to use program with supersets and drop sets . Can be used for lifters with minimal equipment.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedMar 23, 2025 02:04
- Last EditedJun 18, 2025 12:48
Summary
Embark on the Cohen 7-week program, a focused and effective training plan designed to elevate your strength and muscle definition. Committing just four days a week, you'll engage in a variety of exercises targeting your chest and arms, including barbell and dumbbell movements, as well as bodyweight exercises. Each session is crafted to push your limits with a mix of intensity and volume, ensuring you build both power and endurance. Perfect for those with access to a garage gym, this program will help you sculpt your physique and achieve your fitness goals in just seven weeks!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 7.5
3
Bench Press (Barbell)
4
8-10 reps
RPE 8
4A
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4B
Push Up
4
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
7
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 7.5
3
Bench Press (Barbell)
4
8-10 reps
RPE 8
4A
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4B
Push Up
4
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
7
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 7.5
3
Bench Press (Barbell)
4
8-10 reps
RPE 8
4A
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4B
Push Up
4
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
7
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 7.5
3
Bench Press (Barbell)
4
8-10 reps
RPE 8
4A
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4B
Push Up
4
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
7
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 7.5
3
Bench Press (Barbell)
4
8-10 reps
RPE 8
4A
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4B
Push Up
4
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
7
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 7.5
3
Bench Press (Barbell)
4
8-10 reps
RPE 8
4A
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4B
Push Up
4
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
7
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 7.5
3
Bench Press (Barbell)
4
8-10 reps
RPE 8
4A
Chest Fly (Cable)
4
8-10 reps
RPE 8.5
4B
Push Up
4
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
7
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8.5
4
Straight Arm Pulldown
3
8-10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
12-15 reps
RPE 7.5
6
Dumbbell Row
4
10-12 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
4
10-12 reps
RPE 8.5
8
Hanging Leg Raise
4
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8.5
4
Straight Arm Pulldown
3
8-10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
12-15 reps
RPE 7.5
6
Dumbbell Row
4
10-12 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
4
10-12 reps
RPE 8.5
8
Hanging Leg Raise
4
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8.5
4
Straight Arm Pulldown
3
8-10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
12-15 reps
RPE 7.5
6
Dumbbell Row
4
10-12 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
4
10-12 reps
RPE 8.5
8
Hanging Leg Raise
4
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8.5
4
Straight Arm Pulldown
3
8-10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
12-15 reps
RPE 7.5
6
Dumbbell Row
4
10-12 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
4
10-12 reps
RPE 8.5
8
Hanging Leg Raise
4
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8.5
4
Straight Arm Pulldown
3
8-10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
12-15 reps
RPE 7.5
6
Dumbbell Row
4
10-12 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
4
10-12 reps
RPE 8.5
8
Hanging Leg Raise
4
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8.5
4
Straight Arm Pulldown
3
8-10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
12-15 reps
RPE 7.5
6
Dumbbell Row
4
10-12 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
4
10-12 reps
RPE 8.5
8
Hanging Leg Raise
4
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8.5
4
Straight Arm Pulldown
3
8-10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
12-15 reps
RPE 7.5
6
Dumbbell Row
4
10-12 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
4
10-12 reps
RPE 8.5
8
Hanging Leg Raise
4
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 7.5
4A
Upright Row (Barbell)
3
12-15 reps
RPE 7.5
4B
Front Raise
3
12-15 reps
RPE 7.5
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
5
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 7.5
4A
Upright Row (Barbell)
3
12-15 reps
RPE 7.5
4B
Front Raise
3
12-15 reps
RPE 7.5
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
5
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 7.5
4A
Upright Row (Barbell)
3
12-15 reps
RPE 7.5
4B
Front Raise
3
12-15 reps
RPE 7.5
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
5
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 7.5
4A
Upright Row (Barbell)
3
12-15 reps
RPE 7.5
4B
Front Raise
3
12-15 reps
RPE 7.5
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
5
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 7.5
4A
Upright Row (Barbell)
3
12-15 reps
RPE 7.5
4B
Front Raise
3
12-15 reps
RPE 7.5
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
5
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 7.5
4A
Upright Row (Barbell)
3
12-15 reps
RPE 7.5
4B
Front Raise
3
12-15 reps
RPE 7.5
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
5
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 7.5
4A
Upright Row (Barbell)
3
12-15 reps
RPE 7.5
4B
Front Raise
3
12-15 reps
RPE 7.5
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
5
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
50 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 10
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5A
Goblet Squat
4
6-8 reps
RPE 8
5B
Stiff Leg Deadlift
4
12-15 reps
RPE 8
6
Standing Calf Raise
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
50 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 10
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5A
Goblet Squat
4
6-8 reps
RPE 8
5B
Stiff Leg Deadlift
4
12-15 reps
RPE 8
6
Standing Calf Raise
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
50 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 10
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5A
Goblet Squat
4
6-8 reps
RPE 8
5B
Stiff Leg Deadlift
4
12-15 reps
RPE 8
6
Standing Calf Raise
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
50 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 10
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5A
Goblet Squat
4
6-8 reps
RPE 8
5B
Stiff Leg Deadlift
4
12-15 reps
RPE 8
6
Standing Calf Raise
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
50 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 10
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5A
Goblet Squat
4
6-8 reps
RPE 8
5B
Stiff Leg Deadlift
4
12-15 reps
RPE 8
6
Standing Calf Raise
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
50 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 10
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5A
Goblet Squat
4
6-8 reps
RPE 8
5B
Stiff Leg Deadlift
4
12-15 reps
RPE 8
6
Standing Calf Raise
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
50 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 10
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5A
Goblet Squat
4
6-8 reps
RPE 8
5B
Stiff Leg Deadlift
4
12-15 reps
RPE 8
6
Standing Calf Raise
4
8-10 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
8-10 Reps
@7.5
2
Incline Chest Fly (Dumbbell)4 Sets
12-15 Reps
@7.5
3
Bench Press (Barbell)4 Sets
8-10 Reps
@8
4A
Chest Fly (Cable)4 Sets
8-10 Reps
@8.5
4B
Push Up4 Sets
AMRAP
@10
5
Bicep Curl (Barbell)3 Sets
6-8 Reps
@8.5
6
Hammer Curl (Dumbbell)3 Sets
8-10 Reps
@8.5
7
Preacher Curl (EZ Bar)3 Sets
8-10 Reps
@8.5
Day 2
1
Wide Grip Pull-Up4 Sets
AMRAP
@10
2
Wide Grip Lat Pulldown3 Sets
8-10 Reps
@8.5
3
Lat Pulldown (Close Grip)3 Sets
8-10 Reps
@8.5
4
Straight Arm Pulldown3 Sets
8-10 Reps
@8.5
5
Bent Over Row (Barbell)3 Sets
12-15 Reps
@7.5
6
Dumbbell Row4 Sets
10-12 Reps
@7.5
7
Abs Crunch (Bodyweight)4 Sets
10-12 Reps
@8.5
8
Hanging Leg Raise4 Sets
10-12 Reps
@8.5
Day 3
1
Military Press (Barbell)4 Sets
8-10 Reps
@8.5
2A
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
@7.5
2B
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@7.5
3
Rear Delt Fly (Dumbbell)3 Sets
10-12 Reps
@7.5
4A
Upright Row (Barbell)3 Sets
12-15 Reps
@7.5
4B
Front Raise3 Sets
12-15 Reps
@7.5
5
Dip (Bodyweight)4 Sets
AMRAP
@10
6
Skull Crusher (Barbell)4 Sets
10-12 Reps
@7.5
7
Tricep Pushdown (Cable)5 Sets
8-10 Reps
@7.5
Day 4
1
Leg Extension3 Sets
50 Reps
@6
2
Squat (Barbell)3 Sets
8-10 Reps
@10
3A
Leg Extension3 Sets
8-10 Reps
@10
3B
Walking Lunge (Dumbbell)3 Sets
10 Reps
@7.5
4
Lying Leg Curl4 Sets
12-15 Reps
@8.5
5A
Goblet Squat4 Sets
6-8 Reps
@8
5B
Stiff Leg Deadlift4 Sets
12-15 Reps
@8
6
Standing Calf Raise4 Sets
8-10 Reps
@8