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Program Description

B

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Aug 27, 2025 10:15
  • Last Edited
    Aug 31, 2025 07:01

Summary

Embark on a transformative 1-week journey with this intense 6-day workout program designed to sculpt and strengthen your entire body. Each day targets specific muscle groups, including quads, chest, and arms, utilizing a mix of machines and free weights for optimal results. With detailed video demonstrations for each exercise, you'll be guided through effective sets and reps that push your limits while ensuring proper form. Get ready to elevate your fitness game and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Chest
10.2%
Hamstrings
9.8%
Biceps
8.9%
Quadriceps
8.7%
Upper Back
8%
Front Delts
7.5%
Glutes
6.6%
Calves
5.5%
Lats
5.5%
Middle Delts
4.8%
Lower Back
4.6%
Rear Delts
2.5%
Forearms
1.8%
Abs
1.7%
Adductors
0.8%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Calf Raise (Machine)
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Shoulder Press (Machine)
4
12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
1
1
12 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Face Away Cable Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hyperextension
3
-
4
Seated Hamstring Curl
1
2
1
8 reps
12 reps
20 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Lat Pulldown
1
2
10 reps
12 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
8 Reps
-
2
Calf Raise (Machine)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Hack Squat
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Leg Press
3 Sets
12 Reps
-
Day 2
1
Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
4 Sets
12 Reps
-
5
Shoulder Press (Machine)
4 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
20 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
Day 3
No exercises added to this day
Day 4
1
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
2
Skull Crusher (Barbell)
3 Sets
10 Reps
-
3
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
1 Set
12 Reps
15 Reps
20 Reps
-
-
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
6
Face Away Cable Curl
4 Sets
12 Reps
-
Day 5
1
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Hyperextension
3 Sets
-
4
Seated Hamstring Curl
1 Set
2 Sets
1 Set
8 Reps
12 Reps
20 Reps
-
-
-
Day 6
1
T-Bar Row
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Shrug (Dumbbell)
4 Sets
12 Reps
-
3
Standing Pullover (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown
1 Set
2 Sets
10 Reps
12 Reps
-
-