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Add Gainzzz

by Adrian R.
1 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 12, 2025 06:08
  • Last Edited
    Jun 18, 2025 11:04

Summary

Unleash your potential with the **Add Gainzzz** program, an 8-week journey designed to maximize your strength and muscle growth. Committing to five days a week, you'll tackle a balanced mix of push, pull, and leg workouts, focusing on compound and isolation movements. Each session is crafted to challenge your limits, utilizing a full gym setup to ensure you have all the tools needed for success. Get ready to transform your physique and build the gainzzz you’ve always wanted!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
3
Skull Crusher (Barbell)
2
8-12 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
3
Skull Crusher (Barbell)
2
8-12 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
3
Skull Crusher (Barbell)
2
8-12 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
3
Skull Crusher (Barbell)
2
8-12 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
3
Skull Crusher (Barbell)
2
8-12 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
3
Skull Crusher (Barbell)
2
8-12 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
3
Skull Crusher (Barbell)
2
8-12 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
3
Skull Crusher (Barbell)
2
8-12 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Seated Row (Cable)
2
6-10 reps
RPE 8-10
4
Preacher Curl (machine)
2
8-12 reps
RPE 8-10
5
Reverse Pec Deck
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Seated Row (Cable)
2
6-10 reps
RPE 8-10
4
Preacher Curl (machine)
2
8-12 reps
RPE 8-10
5
Reverse Pec Deck
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Seated Row (Cable)
2
6-10 reps
RPE 8-10
4
Preacher Curl (machine)
2
8-12 reps
RPE 8-10
5
Reverse Pec Deck
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Seated Row (Cable)
2
6-10 reps
RPE 8-10
4
Preacher Curl (machine)
2
8-12 reps
RPE 8-10
5
Reverse Pec Deck
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Seated Row (Cable)
2
6-10 reps
RPE 8-10
4
Preacher Curl (machine)
2
8-12 reps
RPE 8-10
5
Reverse Pec Deck
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Seated Row (Cable)
2
6-10 reps
RPE 8-10
4
Preacher Curl (machine)
2
8-12 reps
RPE 8-10
5
Reverse Pec Deck
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Seated Row (Cable)
2
6-10 reps
RPE 8-10
4
Preacher Curl (machine)
2
8-12 reps
RPE 8-10
5
Reverse Pec Deck
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Seated Row (Cable)
2
6-10 reps
RPE 8-10
4
Preacher Curl (machine)
2
8-12 reps
RPE 8-10
5
Reverse Pec Deck
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
5
Cable Crunch
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
5
Cable Crunch
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
5
Cable Crunch
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
5
Cable Crunch
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
5
Cable Crunch
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
5
Cable Crunch
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
5
Cable Crunch
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
5
Cable Crunch
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Lat Pulldown
2
6-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Lat Pulldown
2
6-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Lat Pulldown
2
6-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Lat Pulldown
2
6-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Lat Pulldown
2
6-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Lat Pulldown
2
6-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Lat Pulldown
2
6-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Lat Pulldown
2
6-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8-10
2
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
4
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8-10
2
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
4
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8-10
2
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
4
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8-10
2
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
4
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8-10
2
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
4
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8-10
2
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
4
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8-10
2
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
4
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8-10
2
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
2
8-12 reps
RPE 8-10
4
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 8-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8-10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@8-10
3
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@8-10
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8-10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8-10
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
@8-10
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@8-10
3
Seated Row (Cable)
2 Sets
6-10 Reps
@8-10
4
Preacher Curl (machine)
2 Sets
8-12 Reps
@8-10
5
Reverse Pec Deck
2 Sets
8-12 Reps
@8-10
Day 3
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@8-10
2
Leg Curl
2 Sets
6-10 Reps
@8-10
3
Leg Extension
2 Sets
6-10 Reps
@8-10
4
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8-10
5
Cable Crunch
2 Sets
8-12 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-10
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@8-10
3
Lat Pulldown
2 Sets
6-10 Reps
@8-10
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
@8-10
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8-10
6
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@8-10
Day 5
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8-10
2
Squat (Smith Machine)
2 Sets
6-10 Reps
@8-10
3
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8-10
4
Leg Raise (Captain's Chair)
3 Sets
6-12 Reps
@8-10