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Kris and Dylan

by Kris J.
1 athletes joined

Program Description

Get massive

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2025 07:22
  • Last Edited
    Jun 18, 2025 12:10

Summary

Join Kris and Dylan for an intense one-week workout program designed to maximize your strength and muscle gains in just four days. This program features a balanced mix of upper body and leg workouts, focusing on compound movements like bench presses and squats, complemented by targeted isolation exercises. With a full gym setup, you'll have access to the tools needed to push your limits and achieve impressive results. Get ready to challenge yourself and elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Chest
11.8%
Biceps
9.9%
Upper Back
8.9%
Lats
8%
Front Delts
7.8%
Abs
7.8%
Hamstrings
7.2%
Quadriceps
5.8%
Glutes
5.8%
Middle Delts
3.5%
Forearms
3.3%
Rear Delts
2.3%
Lower Back
2.1%
Calves
1.9%
Adductors
1.6%
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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
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
2
20 reps
-
4
Chest Fly (Machine)
2
12 reps
-
5
Seated Row (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
2
12 reps
-
3
Hamstring Curl
2
12 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Hammer Curl
2
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
AD Press (Smith Machine)
2
15 reps
-
6
Reverse Wrist Curl (Barbell)
2
15 reps
-
7
Abs Crunch (Weighted)
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Pull-Up (Weighted)
3 Sets
8 Reps
-
3
Dip (Weighted)
2 Sets
20 Reps
-
4
Chest Fly (Machine)
2 Sets
12 Reps
-
5
Seated Row (Cable)
2 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Extension
2 Sets
12 Reps
-
3
Hamstring Curl
2 Sets
12 Reps
-
4
Standing Calf Raise
2 Sets
12 Reps
-
5
Abs Crunch (Weighted)
3 Sets
15 Reps
-
Day 3
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Incline Curl (Dumbbell)
2 Sets
12 Reps
-
3
Hammer Curl
2 Sets
8 Reps
-
4
Close Grip Bench Press (Smith Machine)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
-
Day 4
1
Stiff Leg Deadlift
3 Sets
6 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
15 Reps
-
5
AD Press (Smith Machine)
2 Sets
15 Reps
-
6
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
-
7
Abs Crunch (Weighted)
3 Sets
15 Reps
-