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Enjoyment

by Michael Turner

Program Description

A one week split dedicated solely to body building.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2026 07:59
  • Last Edited
    Apr 03, 2026 02:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Biceps
9%
Forearms
9%
Abs
9%
Front Delts
9%
Chest
7.7%
Quadriceps
7.7%
Hamstrings
7.7%
Glutes
6.4%
Upper Back
5.1%
Middle Delts
5.1%
Lats
3.8%
Rear Delts
3.8%
Lower Back
2.6%
Calves
2.6%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Standing Pullover (Cable)
2
8 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Batwing Row
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8 reps
RPE 10
6
Abs Crunch (Weighted)
2
8 reps
RPE 10
7
Hanging Leg Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Standing Pullover (Cable)
2
8 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Batwing Row
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8 reps
RPE 10
6
Abs Crunch (Weighted)
2
8 reps
RPE 10
7
Hanging Leg Raise
2
8 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Lat Pulldown
2 Sets
8 Reps
@10
2
Standing Pullover (Cable)
2 Sets
8 Reps
@10
3
Shrug (Dumbbell)
2 Sets
8 Reps
@10
4
Batwing Row
2 Sets
8 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@10
7
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
3
Hamstring Curl
2 Sets
8 Reps
@10
4
Leg Extension
2 Sets
8 Reps
@10
5
Calf Raise (Leg Press)
2 Sets
8 Reps
@10
6
Abs Crunch (Weighted)
2 Sets
8 Reps
@10
7
Hanging Leg Raise
2 Sets
8 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8 Reps
@10
2
Standing Pullover (Cable)
2 Sets
8 Reps
@10
3
Shrug (Dumbbell)
2 Sets
8 Reps
@10
4
Batwing Row
2 Sets
8 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@10
7
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
3
Hamstring Curl
2 Sets
8 Reps
@10
4
Leg Extension
2 Sets
8 Reps
@10
5
Calf Raise (Leg Press)
2 Sets
8 Reps
@10
6
Abs Crunch (Weighted)
2 Sets
8 Reps
@10
7
Hanging Leg Raise
2 Sets
8 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
3
Overhead Press (Barbell)
2 Sets
8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
5
Wrist Curls
2 Sets
8 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
2 Sets
8 Reps
@10
7
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
3
Overhead Press (Barbell)
2 Sets
8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
5
Wrist Curls
2 Sets
8 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
2 Sets
8 Reps
@10
7
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10