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Abomination

by Yaseen G.
12 athletes joined
5.0
(1 rating)

Program Description

Pure bodybuilding and muscle hypertrophy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jan 30, 2024 09:32
  • Last Edited
    Jun 18, 2025 08:19

Summary

Unleash your upper body potential with the "Abomination" workout program! Over the course of one week, you'll engage in four intense sessions designed to sculpt your chest, back, and arms through a variety of targeted exercises, including incline bench presses and cable rows. Each workout emphasizes high-intensity sets to maximize muscle growth and strength. Perfect for those ready to push their limits and achieve serious results in just seven days! Get ready to redefine your upper body strength and aesthetics.
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4.8 Stars with 10, 000+ Ratings
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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
Incline Bench Press (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
8-10 reps
RPE 10
3
Lat Prayer
2
10-12 reps
RPE 10
4
Bicep Curl (Cable)
1
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Sissy Squat
2
AMRAP
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Leg Extension
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8-10 reps
RPE 10
2
Chest Supported Lateral Raise
2
8-10 reps
RPE 10
3
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
4
8-10 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
1
8-10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
3
Chest Press (Machine)
2 Sets
6-8 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Wide Grip Lat Pulldown
2 Sets
8-10 Reps
@10
3
Lat Prayer
2 Sets
10-12 Reps
@10
4
Bicep Curl (Cable)
1 Set
8-10 Reps
@10
Day 4
1
Lateral Raise (Cable)
4 Sets
8-10 Reps
@10
2
Chest Supported Lateral Raise
2 Sets
8-10 Reps
@10
3
Bicep Curl (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-10 Reps
@10
@10
4
Single Arm Tricep Extension (Cable)
4 Sets
8-10 Reps
@10
5
Reverse Wrist Curl (Barbell)
1 Set
8-10 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
2
Leg Press
2 Sets
6-8 Reps
@10
3
Sissy Squat
2 Sets
AMRAP
@10
4
Leg Curl
2 Sets
8-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Leg Extension
1 Set
8-10 Reps
@10
7
Standing Calf Raise
2 Sets
8-10 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Mohammed AshrafAge 19, Man
a year ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
والله يا يسو كلام جميل جدا وانا بقيت معضل شديد وده سببك انت طبعا بعد ربنا و الزول الحمدلله بقه قوي