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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!
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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
-