68w AIT gainz

by Cody S.

1 athletes joined

Program Description

Program Overview

Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
120 minutes
Created
Jan 18, 2025 10:53
Last Edited
Jun 18, 2025 07:56

Summary

Unlock your potential with the 68w AIT gainz program, a dynamic 5-week training regimen designed to elevate your strength and muscle growth. Committing to 6 days a week, you'll engage in a variety of exercises targeting all major muscle groups, including intense leg, chest, and back workouts. Each session is structured to maximize your gains, utilizing a full gym setup to ensure you have the tools you need for success. Get ready to push your limits and see real results in just over a month!

Muscle Engagement

Front

Back

MuscleSet

Chest

21.6%

Triceps

19.9%

Lats

13.5%

Upper Back

11.7%

Biceps

9.3%

Front Delts

8.4%

Quadriceps

5.2%

Hamstrings

3.7%

Calves

2.6%

Glutes

2.1%

Middle Delts

Forearms

0.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Day 1

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Day 1

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Day 1

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Day 1

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Day 2

Bench Press (Barbell)

10 reps

50%

Dip (Weighted)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Day 2

Bench Press (Barbell)

10-

6-8 reps

75%

80%

85%

Dip (Weighted)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Day 2

Bench Press (Barbell)

4-6 reps

85%

Dip (Weighted)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Day 2

Bench Press (Barbell)

3 reps

85%

90%

Dip (Weighted)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Day 2

Bench Press (Barbell)

AMRAP

100%

Day 3

Single Arm Row (Cable)

High Row

Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Day 3

Single Arm Row (Cable)

High Row

Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Day 3

Single Arm Row (Cable)

High Row

Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Day 3

Single Arm Row (Cable)

High Row

Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Day 4

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Day 4

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Day 4

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Day 4

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Day 5

Bench Press (Barbell)

10 reps

50%

70%

75%

80%

Dip (Weighted)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Day 5

Bench Press (Barbell)

10-

6-8 reps

75%

80%

85%

Dip (Weighted)

Pec Deck (Machine)

Overhead Tricep Extension (Dumbbell)

Day 5

Bench Press (Barbell)

4-6 reps

90%

Dip (Weighted)

Pec Deck (Machine)

Overhead Tricep Extension (Dumbbell)

Day 5

Bench Press (Barbell)

2-4 reps

1-2 reps

90%

95%

Dip (Weighted)

Pec Deck (Machine)

Overhead Tricep Extension (Dumbbell)

Day 6

Bench Press (Barbell)

80%

Single Arm Row (Cable)

High Row

Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Day 6

Bench Press (Barbell)

75%

Single Arm Row (Cable)

High Row

Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Day 6

Single Arm Row (Cable)

High Row

Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Day 6

Single Arm Row (Cable)

High Row

Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Day 1

Bulgarian Split Squat (Dumbbell)

1 Set

Lying Leg Curl

1 Set

Leg Extension

1 Set

Seated Calf Raise

1 Set

Day 2

Bench Press (Barbell)

4 Sets

10 Reps

50%

Dip (Weighted)

3 Sets

Pec Deck (Machine)

4 Sets

Tricep Pushdown (Cable)

4 Sets

Day 3

Single Arm Row (Cable)

4 Sets

High Row

1 Set

Lat Pulldown

1 Set

Bicep Curl (Barbell)

1 Set

Hammer Curl

1 Set

Day 4

Bulgarian Split Squat (Dumbbell)

1 Set

Lying Leg Curl

1 Set

Leg Extension

1 Set

Seated Calf Raise

1 Set

Day 5

Bench Press (Barbell)

1 Set

10 Reps

50%

70%

75%

80%

Dip (Weighted)

3 Sets

Pec Deck (Machine)

4 Sets

Tricep Pushdown (Cable)

4 Sets

Day 6

Bench Press (Barbell)

1 Set

80%

Single Arm Row (Cable)

4 Sets

High Row

1 Set

Lat Pulldown

1 Set

Bicep Curl (Barbell)

1 Set

Hammer Curl

1 Set