Carter’s Muscle Gain Routine

by Carter S.

1 athletes joined

Program Description

Get big

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Nov 28, 2024 07:26
Last Edited
Jun 18, 2025 12:04

Summary

Carter’s Muscle Gain Routine is a focused 1-week program designed to maximize your muscle growth through a structured 5-day split. Each session targets key muscle groups with a mix of compound lifts and isolation exercises, ensuring balanced development and strength. You’ll engage in supersets and varied rep ranges to challenge your muscles and stimulate growth effectively. Equip yourself with a full gym setup, and get ready to push your limits and see real results!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Stretching

10 mins

Bench Press (Barbell)

6-8 reps

Bench Press (Dumbbell)

6-8 reps

Incline Bench Press (Dumbbell)

6-8 reps

Tricep Extension (Machine)

6-8 reps

Shoulder Press (Machine)

6-8 reps

Abs Crunch (Machine)

15-20 reps

Abs Crunch (Weighted)

15-20 reps

Day 2

Stretching

10 mins

Lat Pulldown

6-8 reps

Seated Row (Cable)

6-8 reps

Alternating Dumbbell Curl

6-8 reps

Hammer Curl

6-8 reps

Shrug (Dumbbell)

6-8 reps

Abs Crunch (Weighted)

15-20 reps

Abs Crunch (Machine)

15-20 reps

Day 3

Stretching

10 mins

Hack Squat

6-8 reps

Lunge (Kettlebell)

6-8 reps

Lunge (Dumbbell)

6-8 reps

Leg Press

6-8 reps

Box Jump

6-8 reps

Standing Calf Raise

6-8 reps

Abs Crunch (Weighted)

15-20 reps

Abs Crunch (Machine)

15-20 reps

Bicycle

10-20 mins

Day 4

Stretching

10 mins

Seated Hamstring Curl

6-8 reps

Lying Leg Curl

6-8 reps

Backwards Sled Pull

6-8 reps

Glute-Ham Raise

6-8 reps

Hip Thrust (Machine)

6-8 reps

Abs Crunch (Weighted)

15-20 reps

Abs Crunch (Machine)

15-20 reps

Bicycle

10-20 mins

Day 5

Stretching

10 mins

Lateral Raise (Dumbbell)

6-8 reps

Lateral Raise (Machine)

6-8 reps

Shoulder Press (Machine)

6-8 reps

Dead Hang

1 mins

Reverse Wrist Curl (Barbell)

6-8 reps

Abs Crunch (Weighted)

15-20 reps

Abs Crunch (Machine)

15-20 reps

Day 2

Stretching

1 Set

10 mins

Lat Pulldown

4 Sets

6-8 Reps

Seated Row (Cable)

4 Sets

6-8 Reps

Alternating Dumbbell Curl

4 Sets

6-8 Reps

Hammer Curl

4 Sets

6-8 Reps

Shrug (Dumbbell)

4 Sets

6-8 Reps

Abs Crunch (Weighted)

3 Sets

15-20 Reps

Abs Crunch (Machine)

3 Sets

15-20 Reps

Day 1

Stretching

1 Set

10 mins

Bench Press (Barbell)

4 Sets

6-8 Reps

Bench Press (Dumbbell)

4 Sets

6-8 Reps

Incline Bench Press (Dumbbell)

4 Sets

6-8 Reps

Tricep Extension (Machine)

4 Sets

6-8 Reps

Shoulder Press (Machine)

4 Sets

6-8 Reps

Abs Crunch (Machine)

3 Sets

15-20 Reps

Abs Crunch (Weighted)

3 Sets

15-20 Reps

Day 4

Stretching

1 Set

10 mins

Seated Hamstring Curl

4 Sets

6-8 Reps

Lying Leg Curl

4 Sets

6-8 Reps

Backwards Sled Pull

4 Sets

6-8 Reps

Glute-Ham Raise

4 Sets

6-8 Reps

Hip Thrust (Machine)

4 Sets

6-8 Reps

Abs Crunch (Weighted)

3 Sets

15-20 Reps

Abs Crunch (Machine)

3 Sets

15-20 Reps

Bicycle

1 Set

10-20 mins

Day 3

Stretching

1 Set

10 mins

Hack Squat

4 Sets

6-8 Reps

Lunge (Kettlebell)

4 Sets

6-8 Reps

Lunge (Dumbbell)

4 Sets

6-8 Reps

Leg Press

4 Sets

6-8 Reps

Box Jump

4 Sets

6-8 Reps

Standing Calf Raise

4 Sets

6-8 Reps

Abs Crunch (Weighted)

3 Sets

15-20 Reps

Abs Crunch (Machine)

3 Sets

15-20 Reps

Bicycle

1 Set

10-20 mins

Day 5

Stretching

1 Set

10 mins

Lateral Raise (Dumbbell)

4 Sets

6-8 Reps

Lateral Raise (Machine)

4 Sets

6-8 Reps

Shoulder Press (Machine)

4 Sets

6-8 Reps

Dead Hang

3 Sets

1 mins

Reverse Wrist Curl (Barbell)

4 Sets

6-8 Reps

Abs Crunch (Weighted)

3 Sets

15-20 Reps

Abs Crunch (Machine)

3 Sets

15-20 Reps