logo
BoostcampPNG

Beastmode

by Rob N.
2 athletes joined

Program Description

Become a beast

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    10 minutes
  • Created
    Feb 16, 2024 01:33
  • Last Edited
    Jun 18, 2025 08:42

Summary

Unleash your inner beast with the Beastmode program! Over the course of one intense week, you'll engage in daily workouts designed to challenge your limits and build strength across all major muscle groups. This comprehensive plan includes a mix of cardio, leg days, and upper body exercises, ensuring a balanced approach to fitness. With 7 days of dedicated training, you'll push through rest days and maximize your potential, all while utilizing a full gym setup. Get ready to transform your physique and mindset!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
5 reps
-
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Shotgun Dumbbell Press
2
10 reps
-
4
Pec Deck (Machine)
2
10 reps
-
5
Push Up
4
25 reps
-
6
Barbell Shoulder Press
2
15 reps
-
7
Arnold Press
2
10 reps
-
8
Seated Shoulder Press (Dumbbell)
2
10 reps
-
9
Single Arm Push Press (Dumbbell)
2
10 reps
-
10
Pullover (EZ Bar)
2
10 reps
-
11
Inclose Curlbar Press
2
20 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
14
Skull Crusher
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
15 reps
10 reps
-
-
2
Standing Calf Raise
1
1
15 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Glute Kickback
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Bent Over Row (Dumbbell)
2
15 reps
-
4
Rear Delt Fly (Dumbbell)
2
10 reps
-
5
Pull-Up (Bodyweight)
1
5 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
7
Seated Dumbbell Curl
2
15 reps
-
8
Bicep Curl (EZ Bar)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Week 1
1 / 1 Weeks
Day 2
1
Run
1 Set
10 mins
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
2
Standing Calf Raise
1 Set
1 Set
15 Reps
10 Reps
-
-
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-
4
Glute Kickback
3 Sets
15 Reps
-
5
Leg Curl
3 Sets
15 Reps
-
6
Lying Leg Curl
3 Sets
15 Reps
-
Day 4
1
Run
1 Set
10 mins
-
Day 5
1
Clean Deadlift
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
1 Set
10 Reps
-
3
Bent Over Row (Dumbbell)
2 Sets
15 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
1 Set
5 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
20 Reps
-
7
Seated Dumbbell Curl
2 Sets
15 Reps
-
8
Bicep Curl (EZ Bar)
2 Sets
20 Reps
-
Day 6
1
Run
1 Set
10 mins
-
Day 7
1
Run
1 Set
10 mins
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
10 Reps
5 Reps
-
-
2
Bench Press (Dumbbell)
2 Sets
10 Reps
-
3
Shotgun Dumbbell Press
2 Sets
10 Reps
-
4
Pec Deck (Machine)
2 Sets
10 Reps
-
5
Push Up
4 Sets
25 Reps
-
6
Barbell Shoulder Press
2 Sets
15 Reps
-
7
Arnold Press
2 Sets
10 Reps
-
8
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
9
Single Arm Push Press (Dumbbell)
2 Sets
10 Reps
-
10
Pullover (EZ Bar)
2 Sets
10 Reps
-
11
Inclose Curlbar Press
2 Sets
20 Reps
-
12
Wrist Curls
3 Sets
10 Reps
-
13
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
14
Skull Crusher
3 Sets
20 Reps
-