logo
BoostcampPNG

A genius is a guy like Norman Einstein

by Owen S.

Program Description

Sports science is a psyop

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 21, 2024 01:43
  • Last Edited
    Jun 18, 2025 11:55

Summary

Embark on a transformative 4-week journey with "A genius is a guy like Norman Einstein," designed for those ready to elevate their lifting game. This six-day-a-week program focuses on building strength and muscle across all major muscle groups, with targeted sessions for back, shoulders, legs, and biceps. Each workout combines bodyweight, dumbbell, and barbell exercises, ensuring a comprehensive approach to fitness. Get ready to push your limits and achieve your goals with structured routines that challenge and inspire.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Week 1
1 / 4 Weeks
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
-
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
-
4
Upright Row (Barbell)
3 Sets
8-12 Reps
-
5
Incline Front Raise
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Crunch Machine
3 Sets
15 Reps
-
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
3
Sissy Squat
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Lying Leg Curl
3 Sets
15-20 Reps
-
6
Crunch Machine
3 Sets
15 Reps
-
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
3
Sissy Squat
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Lying Leg Curl
3 Sets
15-20 Reps
-
6
Crunch Machine
3 Sets
15 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
4
Upright Row (Barbell)
3 Sets
8-12 Reps
-
5
Incline Front Raise
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Crunch Machine
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
JM Press
3 Sets
5-8 Reps
-
5
French Press
3 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
-
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
-
8
Crunch Machine
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
JM Press
3 Sets
5-8 Reps
-
5
French Press
3 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
-
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
-
8
Crunch Machine
3 Sets
15 Reps
-