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 EditedOct 27, 2025 03:20
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.8%
Triceps
11.6%
Quadriceps
10.3%
Glutes
10.3%
Hamstrings
10.3%
Chest
7.9%
Upper Back
7.5%
Abs
5.8%
Lats
5.7%
Biceps
5.2%
Middle Delts
3.7%
Adductors
3.4%
Rear Delts
3%
Forearms
1.8%
Lower Back
1.7%
Cardio
0.1%
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ON THE BOOSTCAMP APP FOR FREE
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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
-