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Guaranteed muscle growth

by Aakarsh S.
1 athletes joined

Program Description

This can be done all in one week, but I split it up since I spend 2 hours in the gym. I do a 4 second eccentric on every exercise except for leg day for 2 weeks, then normal lifting deload for 2 weeks. Rinse and repeat.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 02, 2024 04:36
  • Last Edited
    Jun 18, 2025 11:57

Summary

Unlock your potential with this intensive 2-week program designed for guaranteed muscle growth. Committing to 7 days a week, you'll dive into a meticulously structured routine that targets all major muscle groups, ensuring balanced development. Each session features a blend of compound and isolation exercises, including barbell bench presses and cable crossovers, to maximize hypertrophy. Equip yourself with a full gym and get ready to push your limits—your transformation starts now!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.8%
Biceps
19.1%
Chest
12.5%
Front Delts
9.2%
Forearms
5.7%
Middle Delts
5.4%
Lats
3.9%
Glutes
3.7%
Hamstrings
3.6%
Upper Back
2.9%
Calves
2.7%
Quadriceps
2.4%
Adductors
2.2%
Abductors
2.2%
Other
1.3%
Olympic
1.3%
Rear Delts
1.1%
Lower Back
0.5%
Abs
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Incline Cable Chest Fly On Bench
1
35 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5A
Dip (Weighted)
2
6-10 reps
-
5B
Chest Press (Machine)
2
6-10 reps
-
6
Cable Crossover
1
35 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
5
6-10 reps
-
2
Seated Dip (Machine)
1
35 reps
-
3
Hammer Curl
5
6-10 reps
-
4
Spider Curl
1
35 reps
-
5
Hammer Curl
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
1
35 reps
-
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
1
6-10 reps
25-35 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Seated Hamstring Curl
5
6-10 reps
-
4
Hip Adductor (Machine)
5
6-10 reps
-
5
Hip Abductor (Machine)
5
6-10 reps
-
6
Kettlebell Tibialis Raises
3
6-10 reps
-
7
Trap Bar Jumps
3
5 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
5
6-10 reps
-
4
T-Bar Row
1
35 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
6-10 reps
-
2
Front Raise
1
35 reps
-
3
Lateral Raise (Dumbbell)
5
6-10 reps
-
4
Lateral Raise (Machine)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
1
35 reps
-
Day 5
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
-
2
Tricep Kickback
3
12-15 reps
-
3
Overhead Extension (Dumbbell)
3
8-10 reps
-
4
Lying Tricep Extension (Barbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
-
2
Tricep Kickback
3
12-15 reps
-
3
Overhead Extension (Dumbbell)
3
8-10 reps
-
4
Lying Tricep Extension (Barbell)
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Preacher Curl (Barbell)
4
8 reps
-
3
Hammer Curl
4
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Reverse Wrist Curl (Barbell)
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Preacher Curl (Barbell)
4
8 reps
-
3
Hammer Curl
4
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Reverse Wrist Curl (Barbell)
3
8 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Incline Cable Chest Fly On Bench
1 Set
35 Reps
-
4
Pec Deck (Machine)
2 Sets
6-10 Reps
-
5A
Dip (Weighted)
2 Sets
6-10 Reps
-
5B
Chest Press (Machine)
2 Sets
6-10 Reps
-
6
Cable Crossover
1 Set
35 Reps
-
Day 2
1
V-Handle Tricep Pushdown (Cable)
5 Sets
6-10 Reps
-
2
Seated Dip (Machine)
1 Set
35 Reps
-
3
Hammer Curl
5 Sets
6-10 Reps
-
4
Spider Curl
1 Set
35 Reps
-
5
Hammer Curl
2 Sets
6-10 Reps
-
6
Reverse Bicep Curl (EZ Bar)
1 Set
35 Reps
-
Day 3
1
Seated Calf Raise
5 Sets
1 Set
6-10 Reps
25-35 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
3
Seated Hamstring Curl
5 Sets
6-10 Reps
-
4
Hip Adductor (Machine)
5 Sets
6-10 Reps
-
5
Hip Abductor (Machine)
5 Sets
6-10 Reps
-
6
Kettlebell Tibialis Raises
3 Sets
6-10 Reps
-
7
Trap Bar Jumps
3 Sets
5 Reps
-
Day 4
1
Trap Bar Deadlift
3 Sets
6-10 Reps
-
2
Lat Pulldown
3 Sets
6-10 Reps
-
3
Lat Pulldown (Close Grip)
5 Sets
6-10 Reps
-
4
T-Bar Row
1 Set
35 Reps
-
Day 5
1
Seated Military Press (Barbell)
5 Sets
6-10 Reps
-
2
Front Raise
1 Set
35 Reps
-
3
Lateral Raise (Dumbbell)
5 Sets
6-10 Reps
-
4
Lateral Raise (Machine)
2 Sets
6-10 Reps
-
5
Rear Delt Fly (Dumbbell)
1 Set
35 Reps
-
Day 6
1
Bench Press (Close Grip)
5 Sets
6 Reps
-
2
Tricep Kickback
3 Sets
12-15 Reps
-
3
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
-
4
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
-
Day 7
1
Bicep Curl (Barbell)
4 Sets
8 Reps
-
2
Preacher Curl (Barbell)
4 Sets
8 Reps
-
3
Hammer Curl
4 Sets
10 Reps
-
4
Concentration Curl
3 Sets
12 Reps
-
5
Reverse Wrist Curl (Barbell)
3 Sets
8 Reps
-