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Gainz city

by Nick G.
1 athletes joined

Program Description

All Gainz Everything

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 08, 2024 10:53
  • Last Edited
    Jun 18, 2025 12:31

Summary

Welcome to Gainz City, an 8-week program designed to help you build serious muscle and strength with just four workouts per week. This program combines a variety of compound and isolation exercises, including the bench press, deadlifts, and machine work, ensuring a comprehensive approach to your training. Each session is crafted to push your limits and maximize gains, making it perfect for those ready to elevate their fitness journey. Get ready to transform your physique and unleash your potential!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@8
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
12 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
100 Reps
-
5
Skull Crusher
3 Sets
15 Reps
-
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Walking Lunge
1 Set
80 Reps
-
4
Leg Extension
3 Sets
20 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8