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GNC

by Xxx Y.

Program Description

...

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2025 05:29
  • Last Edited
    Sep 14, 2025 06:54

Summary

Unlock your strength potential with the GNC program, a comprehensive 3-week training plan designed for dedicated lifters. With five sessions each week, you'll alternate between upper and lower body power workouts, focusing on compound movements like bench presses and squats to build muscle and enhance overall performance. This program utilizes a full gym setup, ensuring you have the tools needed to push your limits and achieve impressive results. Get ready to elevate your training and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Chest
10%
Upper Back
9.4%
Glutes
9.1%
Quadriceps
8.6%
Hamstrings
8.5%
Front Delts
8.4%
Lats
7.7%
Biceps
6.4%
Middle Delts
5.2%
Calves
4%
Adductors
3.2%
Abs
3.1%
Lower Back
2.4%
Abductors
1.8%
Rear Delts
1.4%
Forearms
0.9%
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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
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-12 reps
5-8 reps
45%
70%
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Decline Bench Press (Dumbbell)
3
6-10 reps
65%
4
Pendlay Row
1
4
8-12 reps
5-8 reps
45%
70%
5
Shoulder Press (Machine)
4
6-10 reps
65%
6
Bicep Curl (Machine)
3
6-10 reps
65%
7
Tricep Extension (Machine)
3
6-10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-12 reps
5-8 reps
50%
75%
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Decline Bench Press (Dumbbell)
3
6-10 reps
70%
4
Pendlay Row
1
4
8-12 reps
5-8 reps
50%
75%
5
Shoulder Press (Machine)
4
6-10 reps
70%
6
Bicep Curl (Machine)
3
6-10 reps
70%
7
Tricep Extension (Machine)
3
6-10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-12 reps
5-8 reps
55%
80%
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Decline Bench Press (Dumbbell)
3
6-10 reps
75%
4
Pendlay Row
1
4
8-12 reps
5-8 reps
55%
80%
5
Shoulder Press (Machine)
4
6-10 reps
75%
6
Bicep Curl (Machine)
3
6-10 reps
75%
7
Tricep Extension (Machine)
3
6-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
8-12 reps
5-8 reps
45%
70%
2
Leg Press
3
6-10 reps
65%
3
Leg Extension
3
6-10 reps
65%
4
Stiff Leg Deadlift
1
4
8-12 reps
5-8 reps
45%
70%
5
Hip Thrust (Barbell)
3
6-10 reps
65%
6
Seated Calf Raise
5
6-10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
8-12 reps
5-8 reps
50%
75%
2
Leg Press
3
6-10 reps
70%
3
Leg Extension
3
6-10 reps
70%
4
Stiff Leg Deadlift
1
4
8-12 reps
5-8 reps
50%
75%
5
Hip Thrust (Barbell)
3
6-10 reps
70%
6
Seated Calf Raise
5
6-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
8-12 reps
5-8 reps
55%
80%
2
Leg Press
3
6-10 reps
75%
3
Leg Extension
3
6-10 reps
75%
4
Stiff Leg Deadlift
1
4
8-12 reps
5-8 reps
55%
80%
5
Hip Thrust (Barbell)
3
6-10 reps
75%
6
Seated Calf Raise
5
6-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
8-12 reps
5-8 reps
45%
60%
2
Single Arm Row (Dumbbell)
2
8-12 reps
50%
3
Chest Supported Row (Machine)
3
12-20 reps
40%
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
50%
5
Lat Pulldown
3
12-20 reps
40%
6
Shoulder Press (Plate Loaded)
3
8-12 reps
50%
7
Lateral Raise (Dumbbell)
3
15-20 reps
40%
8
Rear Delt Fly (Cable)
3
15-20 reps
40%
9
Upright Row (Barbell)
3
15-20 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
8-12 reps
5-8 reps
50%
65%
2
Single Arm Row (Dumbbell)
2
8-12 reps
55%
3
Chest Supported Row (Machine)
3
12-20 reps
45%
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
55%
5
Lat Pulldown
3
12-20 reps
45%
6
Shoulder Press (Plate Loaded)
3
8-12 reps
55%
7
Lateral Raise (Dumbbell)
3
15-20 reps
45%
8
Rear Delt Fly (Cable)
3
15-20 reps
45%
9
Upright Row (Barbell)
3
15-20 reps
45%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
8-12 reps
5-8 reps
55%
70%
2
Single Arm Row (Dumbbell)
2
8-12 reps
60%
3
Chest Supported Row (Machine)
3
12-20 reps
50%
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
60%
5
Lat Pulldown
3
12-20 reps
50%
6
Shoulder Press (Plate Loaded)
3
8-12 reps
60%
7
Lateral Raise (Dumbbell)
3
15-20 reps
50%
8
Rear Delt Fly (Cable)
3
15-20 reps
50%
9
Upright Row (Barbell)
3
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8-12 reps
5-8 reps
45%
60%
2
Single Leg Press
2
12-20 reps
40%
3
Single Leg Extension
3
15-20 reps
40%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
50%
5
Leg Curl
3
15-20 reps
40%
6
Hip Abductor (Machine)
4
15-20 reps
40%
7
Hip Adductor (Machine)
4
15-20 reps
40%
8
Single Leg Calf Raise
5
12-20 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8-12 reps
5-8 reps
50%
65%
2
Single Leg Press
2
12-20 reps
45%
3
Single Leg Extension
3
15-20 reps
45%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
55%
5
Leg Curl
3
15-20 reps
45%
6
Hip Abductor (Machine)
4
15-20 reps
45%
7
Hip Adductor (Machine)
4
15-20 reps
45%
8
Single Leg Calf Raise
5
12-20 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8-12 reps
5-8 reps
55%
70%
2
Single Leg Press
2
12-20 reps
50%
3
Single Leg Extension
3
15-20 reps
50%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
60%
5
Leg Curl
3
15-20 reps
50%
6
Hip Abductor (Machine)
4
15-20 reps
50%
7
Hip Adductor (Machine)
4
15-20 reps
50%
8
Single Leg Calf Raise
5
12-20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
4
8-12 reps
5-8 reps
45%
60%
2
Incline Chest Press (Machine)
3
8-12 reps
50%
3
Chest Press (Machine)
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
35%
45%
55%
65%
75%
4
Chest Fly (Cable)
4
15-20 reps
40%
5
Bicep Curl (Barbell)
4
12-20 reps
40%
6A
Bicep Curl (Dumbbell)
4
21 reps
40%
6B
Hammer Curl
4
AMRAP
40%
7
Tricep Rope Push Down (Cable)
3
12-20 reps
40%
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
40%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
4
8-12 reps
5-8 reps
50%
65%
2
Incline Chest Press (Machine)
3
8-12 reps
55%
3
Chest Press (Machine)
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
40%
50%
60%
70%
80%
4
Chest Fly (Cable)
4
15-20 reps
45%
5
Bicep Curl (Barbell)
4
12-20 reps
45%
6A
Bicep Curl (Dumbbell)
4
21 reps
45%
6B
Hammer Curl
4
AMRAP
45%
7
Tricep Rope Push Down (Cable)
3
12-20 reps
45%
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
45%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
4
8-12 reps
5-8 reps
55%
70%
2
Incline Chest Press (Machine)
3
8-12 reps
60%
3
Chest Press (Machine)
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
45%
55%
65%
75%
85%
4
Chest Fly (Cable)
4
15-20 reps
50%
5
Bicep Curl (Barbell)
4
12-20 reps
50%
6A
Bicep Curl (Dumbbell)
4
21 reps
50%
6B
Hammer Curl
4
AMRAP
50%
7
Tricep Rope Push Down (Cable)
3
12-20 reps
50%
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
50%
Week 1
1 / 3 Weeks
Day 4
1
Squat (Smith Machine)
2 Sets
3 Sets
8-12 Reps
5-8 Reps
45%
60%
2
Single Leg Press
2 Sets
12-20 Reps
40%
3
Single Leg Extension
3 Sets
15-20 Reps
40%
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
50%
5
Leg Curl
3 Sets
15-20 Reps
40%
6
Hip Abductor (Machine)
4 Sets
15-20 Reps
40%
7
Hip Adductor (Machine)
4 Sets
15-20 Reps
40%
8
Single Leg Calf Raise
5 Sets
12-20 Reps
40%
Day 3
1
Barbell Row
1 Set
3 Sets
8-12 Reps
5-8 Reps
45%
60%
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
50%
3
Chest Supported Row (Machine)
3 Sets
12-20 Reps
40%
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
50%
5
Lat Pulldown
3 Sets
12-20 Reps
40%
6
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
50%
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
40%
8
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
40%
9
Upright Row (Barbell)
3 Sets
15-20 Reps
40%
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
8-12 Reps
5-8 Reps
45%
70%
2
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
6-10 Reps
65%
4
Pendlay Row
1 Set
4 Sets
8-12 Reps
5-8 Reps
45%
70%
5
Shoulder Press (Machine)
4 Sets
6-10 Reps
65%
6
Bicep Curl (Machine)
3 Sets
6-10 Reps
65%
7
Tricep Extension (Machine)
3 Sets
6-10 Reps
65%
Day 2
1
Squat (Smith Machine)
1 Set
4 Sets
8-12 Reps
5-8 Reps
45%
70%
2
Leg Press
3 Sets
6-10 Reps
65%
3
Leg Extension
3 Sets
6-10 Reps
65%
4
Stiff Leg Deadlift
1 Set
4 Sets
8-12 Reps
5-8 Reps
45%
70%
5
Hip Thrust (Barbell)
3 Sets
6-10 Reps
65%
6
Seated Calf Raise
5 Sets
6-10 Reps
65%
Day 5
1
Bench Press (Dumbbell)
1 Set
4 Sets
8-12 Reps
5-8 Reps
45%
60%
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
50%
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
35%
45%
55%
65%
75%
4
Chest Fly (Cable)
4 Sets
15-20 Reps
40%
5
Bicep Curl (Barbell)
4 Sets
12-20 Reps
40%
6A
Bicep Curl (Dumbbell)
4 Sets
21 Reps
40%
6B
Hammer Curl
4 Sets
AMRAP
40%
7
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
40%
8
Single Arm Tricep Extension (Cable)
3 Sets
15-20 Reps
40%