logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Lats
10.2%
Triceps
9.5%
Front Delts
8.3%
Chest
8.1%
Abs
7.6%
Hamstrings
7.4%
Quadriceps
7.4%
Middle Delts
6.9%
Biceps
6%
Glutes
5.1%
Calves
4.6%
Rear Delts
3.2%
Adductors
1.8%
Lower Back
1.8%
Forearms
0.9%
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
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