Program Description
Unlock your potential with Goku's Time Chamber Program, a 10-week journey designed for those ready to elevate their training. This intense 6-day-a-week regimen combines bodybuilding, powerlifting, and powerbuilding techniques, ensuring a comprehensive approach to strength and muscle development. Each 60-minute session is crafted to challenge your limits, whether you're a novice or an advanced lifter. Equip yourself with a full gym and prepare to transform your physique and power in just over two months!
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedSep 29, 2025 09:47
- Last EditedSep 29, 2025 10:04
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Chest
10.4%
Glutes
10.3%
Triceps
10.1%
Front Delts
9.6%
Upper Back
8.9%
Hamstrings
7.6%
Lats
6.7%
Biceps
5.7%
Middle Delts
4.9%
Adductors
3.6%
Abs
3.6%
Rear Delts
3.5%
Lower Back
1.8%
Forearms
0.9%
Cardio
0.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
83.7%
76.2%
2
Bench Press (Barbell)
1
4
3 reps
5 reps
83.7%
76.2%
3
Shoulder Press (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
86.3%
78.6%
2
Bench Press (Barbell)
5
3 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
89.2%
81.1%
2
Bench Press (Barbell)
1
4
3 reps
5 reps
89.2%
81.1%
3
Shoulder Press (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
2 reps
4 reps
86.3%
78.6%
2
Bench Press (Barbell)
1
4
2 reps
4 reps
86.3%
78.6%
3
Shoulder Press (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
2 reps
4 reps
89.2%
81.1%
2
Bench Press (Barbell)
1
4
2 reps
4 reps
89.2%
81.1%
3
Shoulder Press (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
2 reps
4 reps
92.2%
86.3%
2
Bench Press (Barbell)
1
4
2 reps
4 reps
92.2%
86.3%
3
Shoulder Press (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
89.2%
83.7%
2
Bench Press (Barbell)
1
2
1 reps
3 reps
89.2%
83.7%
3
Shoulder Press (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
92.2%
86.3%
2
Bench Press (Barbell)
1
2
1 reps
3 reps
92.2%
86.3%
3
Shoulder Press (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
95.5%
89.2%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
95.5%
89.2%
3
Shoulder Press (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
RPE 5
2
Bench Press (Barbell)
3
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
83.7%
76.2%
2
Bench Press (Paused)
5
8 reps
-
3
Hack Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
86.3%
78.6%
2
Bench Press (Paused)
5
8 reps
-
3
Hack Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
89.2%
81.1%
2
Bench Press (Paused)
5
8 reps
-
3
Hack Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
4 reps
86.3%
78.6%
2
Bench Press (Paused)
5
8 reps
-
3
Hack Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
4 reps
89.2%
81.1%
2
Bench Press (Paused)
5
8 reps
-
3
Hack Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
4 reps
92.2%
86.3%
2
Bench Press (Paused)
5
8 reps
-
3
Hack Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
89.2%
83.7%
2
Bench Press (Paused)
2
8 reps
RPE 5
3
Hack Squat
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
92.2%
86.3%
2
Bench Press (Paused)
2
8 reps
RPE 6
3
Hack Squat
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
95.5%
89.2%
2
Bench Press (Paused)
2
8 reps
-
3
Hack Squat
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seated Row (Machine)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
French Press
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Lying Reverse Fly
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seated Row (Machine)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
French Press
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Lying Reverse Fly
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seated Row (Machine)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
French Press
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Lying Reverse Fly
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seated Row (Machine)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
French Press
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Lying Reverse Fly
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seated Row (Machine)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
French Press
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Lying Reverse Fly
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seated Row (Machine)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
French Press
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Lying Reverse Fly
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
-
2
Seated Row (Machine)
2
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
2
8-12 reps
-
3C
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
-
2
Seated Row (Machine)
1
-
3A
Incline Curl (Dumbbell)
1
8-12 reps
-
3B
French Press
1
8-12 reps
-
3C
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Lying Reverse Fly
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 8
2
Sling Shot Bench Press (Barbell)
2
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
65%
60%
2
Sling Shot Bench Press (Barbell)
5
8 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Sling Shot Bench Press (Barbell)
5
8 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Sling Shot Bench Press (Barbell)
5
8 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
70%
65%
2
Sling Shot Bench Press (Barbell)
5
8 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Sling Shot Bench Press (Barbell)
5
8 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Sling Shot Bench Press (Barbell)
5
8 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 6
2
Sling Shot Bench Press (Barbell)
2
8 reps
RPE 6
3
Incline Chest Press (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 7
2
Sling Shot Bench Press (Barbell)
2
8 reps
RPE 7
3
Incline Chest Press (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8 reps
RPE 8
2
High Incline Machine Press
2
10 reps
-
3
Front Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
8 reps
-
2
High Incline Machine Press
3
10 reps
-
3
Front Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
8 reps
-
2
High Incline Machine Press
3
10 reps
-
3
Front Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
8 reps
-
2
High Incline Machine Press
3
10 reps
-
3
Front Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
8 reps
-
2
High Incline Machine Press
3
10 reps
-
3
Front Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
8 reps
-
2
High Incline Machine Press
3
10 reps
-
3
Front Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
8 reps
-
2
High Incline Machine Press
3
10 reps
-
3
Front Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8 reps
RPE 6
2
High Incline Machine Press
2
10 reps
-
3
Front Raise
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8 reps
RPE 7
2
High Incline Machine Press
2
10 reps
-
3
Front Raise
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
6-10 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
6-10 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
6-10 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
6-10 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
6-10 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
6-10 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
6-10 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
6-10 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
6-10 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
6-10 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
6-10 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
6-10 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Skull Crusher (Barbell)
2
6-10 reps
-
3C
Lateral Raise (Cable)
2
8-12 reps
-
4
Face Pull
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
6-10 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3A
Bicep Curl (EZ Bar)
1
6-10 reps
-
3B
Skull Crusher (Barbell)
1
6-10 reps
-
3C
Lateral Raise (Cable)
1
8-12 reps
-
4
Face Pull
2
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Sumo Deadlift (Barbell)1 Set
4 Sets
3 Reps
5 Reps
83.7%
76.2%
2
Bench Press (Barbell)1 Set
4 Sets
3 Reps
5 Reps
83.7%
76.2%
3
Shoulder Press (Machine)3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)1 Set
4 Sets
3 Reps
5 Reps
83.7%
76.2%
2
Bench Press (Paused)5 Sets
8 Reps
-
3
Hack Squat3 Sets
10 Reps
-
Day 3
1
Pull-Up (Bodyweight)4 Sets
6-10 Reps
-
2
Seated Row (Machine)3 Sets
6-10 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
3B
French Press3 Sets
8-12 Reps
-
3C
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4
Lying Reverse Fly3 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
4 Sets
8 Reps
8 Reps
65%
60%
2
Sling Shot Bench Press (Barbell)5 Sets
8 Reps
-
3
Incline Chest Press (Machine)3 Sets
10 Reps
-
Day 5
1
Squat (Paused)5 Sets
8 Reps
-
2
High Incline Machine Press3 Sets
10 Reps
-
3
Front Raise3 Sets
8-12 Reps
-
Day 6
1
Lat Pulldown (Single Arm)3 Sets
6-10 Reps
-
2
Chest Supported Row (Machine)4 Sets
6-10 Reps
-
3A
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
3B
Skull Crusher (Barbell)3 Sets
6-10 Reps
-
3C
Lateral Raise (Cable)3 Sets
8-12 Reps
-
4
Face Pull3 Sets
8-12 Reps
-