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Anti-sciencie gymbro, get big

by Jonathan Romero
8 athletes joined

Program Description

Just my buddy joe program , he big as fck tho

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Feb 20, 2024 08:50
  • Last Edited
    Jun 18, 2025 12:32

Summary

Unleash your inner gymbro with this week-long program designed to maximize muscle growth and strength. With five intense training days, you'll focus on heavy compound lifts and isolation exercises targeting your chest and shoulders, ensuring every rep counts. Each workout is crafted to push your limits, incorporating a mix of machines, dumbbells, and cables for comprehensive muscle engagement. Get ready to embrace the grind and transform your physique—it's time to get big!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Dumbbell Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 9.5
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Standing Calf Raise
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15-20 reps
RPE 6
2
Bench Press (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pec Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Pec Deck (Machine)
2
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
2
10-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
2
15-20 reps
RPE 6
3
Squat (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Leg Press (45 Degrees)
2
10-12 reps
RPE 9
5
Leg Extension
4
10-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
7
Hip Adductor (Machine)
3
10-15 reps
RPE 10
8
Seated Calf Raise
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
6
Shrug (Barbell)
2
2
6-10 reps
8-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8-10 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
2A
Seated Dumbbell Curl
2
10-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
3A
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
3B
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Wrist Curls
4
20 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
4
20 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Pec Deck (Machine)
2 Sets
15-20 Reps
@6
2
Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@9.5
@9.5
3
Incline Bench Press (Smith Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Pec Fly (Dumbbell)
2 Sets
10-12 Reps
@10
5
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Rear Delt Fly (Machine)
1 Set
12-15 Reps
@10
6
Shrug (Barbell)
2 Sets
2 Sets
6-10 Reps
8-10 Reps
@10
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8.5
@9
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Seated Row (Cable)
2 Sets
10-12 Reps
@10
4
Dumbbell Row
1 Set
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Standing Calf Raise
4 Sets
15-20 Reps
@10
Day 3
1
Leg Curl
2 Sets
2 Sets
10-12 Reps
12-15 Reps
@10
@10
2
Leg Extension
2 Sets
15-20 Reps
@6
3
Squat (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
4
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9
5
Leg Extension
4 Sets
10-15 Reps
@10
6
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10-15 Reps
@10
8
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 5
1A
Alternating Dumbbell Curl
3 Sets
8-10 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
2A
Seated Dumbbell Curl
2 Sets
10-12 Reps
@10
2B
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
3A
Preacher Curl (Barbell)
2 Sets
12-15 Reps
@10
3B
Single Arm Pushdown
2 Sets
12-15 Reps
@10
4
Wrist Curls
4 Sets
20 Reps
@10
5
Reverse Wrist Curl (Dumbbell)
4 Sets
20 Reps
@10
6
Standing Calf Raise
4 Sets
12-15 Reps
@10