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Redemption

by Jonathan

Program Description

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Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jun 17, 2025 12:05
  • Last Edited
    Jun 18, 2025 12:10

Summary

Embark on a transformative journey with the "Redemption" program, designed for those ready to reclaim their strength and fitness in just one week. This intensive 4-day split combines upper and lower body workouts, featuring a mix of compound and isolation exercises like the Incline Bench Press and Squats, ensuring a comprehensive approach to muscle building. Each session is crafted to challenge your limits, with a focus on pushing your reps and maximizing intensity. Perfect for lifters looking to reset their routine and ignite their passion for training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Quadriceps
10.6%
Hamstrings
10.6%
Front Delts
9.8%
Upper Back
8.6%
Biceps
8.2%
Glutes
7.8%
Chest
7.3%
Lats
6.5%
Middle Delts
6.1%
Rear Delts
2.9%
Lower Back
2.9%
Forearms
2.4%
Abs
2%
Abductors
1.2%
Adductors
0.8%
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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
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
T-Bar Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Meadows Curl
3
8 reps
-
5B
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
RPE 8
2
Pec Deck (Machine)
3
10 reps
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Back Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
-
3
Rear Delt Fly (Cable)
2
-
4
Push Up (Defecit)
1
1
10 reps
12 reps
-
-
5A
Hammer Curl (Dumbbell)
3
-
5B
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
-
2
Hamstring Curl
3
-
3
Leg Press
3
6 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
3
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
2
Pull-Up (Weighted)
3 Sets
6 Reps
-
3
T-Bar Row
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5A
Meadows Curl
3 Sets
8 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
4 Reps
@8
2
Pec Deck (Machine)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
-
4
Leg Curl
3 Sets
-
5
Back Extension
2 Sets
-
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
2 Reps
6 Reps
-
-
2
Overhead Press (Barbell)
3 Sets
-
3
Rear Delt Fly (Cable)
2 Sets
-
4
Push Up (Defecit)
1 Set
1 Set
10 Reps
12 Reps
-
-
5A
Hammer Curl (Dumbbell)
3 Sets
-
5B
Tricep Pushdown (Cable)
3 Sets
-
Day 4
1
Dip (Weighted)
3 Sets
6 Reps
-
2
Hamstring Curl
3 Sets
-
3
Leg Press
3 Sets
6 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
-
5
Leg Extension
3 Sets
10 Reps
-