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Gabe’s Work.

by Evan W.
4 athletes joined

Program Description

This program utilizes linear periodization to increase size and strength over four weeks. Designed to be run consecutively with deloads in between as needed.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 14, 2024 08:48
  • Last Edited
    Jun 18, 2025 11:41

Summary

Gabe’s Work is a comprehensive 4-week program designed for those ready to elevate their strength training. With six days of targeted workouts each week, you'll engage in a variety of exercises, including barbell bench presses, machine chest presses, and squats, ensuring a full-body approach that builds muscle and enhances endurance. This program is perfect for lifters of all levels looking to push their limits and achieve tangible results. Get ready to transform your physique and boost your confidence in just four weeks!
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Chest Press (Machine)
3
15 reps
RPE 8
3
Cable Crossover
2
15 reps
RPE 8
4
Tricep Extension (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Chest Press (Machine)
4
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Chest Press (Machine)
5
8 reps
-
3
Cable Crossover
4
8 reps
-
4
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Chest Press (Machine)
6
6 reps
-
3
Cable Crossover
6
6 reps
-
4
Tricep Extension (Cable)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
8 reps
-
2
Lat Pulldown
5
8 reps
-
3
Bicep Curl (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
6
6 reps
-
2
Lat Pulldown
6
6 reps
-
3
Bicep Curl (Cable)
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
70%
2
Seated Shoulder Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Seated Shoulder Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Hamstring Curl
4
12 reps
-
5
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Seated Shoulder Press
5
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Leg Extension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Seated Shoulder Press
6
6 reps
-
3
Romanian Deadlift (Barbell)
5
6 reps
-
4
Hamstring Curl
6
6 reps
-
5
Leg Extension
6
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Chest Press (Machine)
3
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Tricep Extension (Barbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Chest Press (Machine)
3
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Tricep Extension (Barbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Chest Press (Machine)
3
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Tricep Extension (Barbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Chest Press (Machine)
3
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Tricep Extension (Barbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
-
4
Hammer Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Seated Shoulder Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Seated Shoulder Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Hamstring Curl
4
12 reps
-
5
Leg Extension
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Seated Shoulder Press
5
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Hamstring Curl
4
8 reps
RPE 8
5
Leg Extension
4
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Seated Shoulder Press
6
6 reps
-
3
Romanian Deadlift (Barbell)
5
6 reps
-
4
Hamstring Curl
6
6 reps
-
5
Leg Extension
6
6 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Chest Press (Machine)
3 Sets
15 Reps
@8
3
Cable Crossover
2 Sets
15 Reps
@8
4
Tricep Extension (Cable)
2 Sets
15 Reps
@8
Day 2
1
Seated Row (Machine)
3 Sets
15 Reps
-
2
Lat Pulldown
3 Sets
15 Reps
-
3
Bicep Curl (Cable)
2 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
70%
2
Seated Shoulder Press
3 Sets
15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
15 Reps
@8
2
Seated Shoulder Press
3 Sets
15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
Day 5
1
Seated Row (Machine)
3 Sets
15 Reps
-
2
Bicep Curl (Cable)
3 Sets
15 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
-
4
Hammer Curl
3 Sets
-
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
15 Reps
-
3
Tricep Extension (Cable)
2 Sets
15 Reps
-
4
Tricep Extension (Barbell)
3 Sets
-
5
Lying Tricep Extension (Barbell)
3 Sets
-