logo
BoostcampPNG

Gym broskies

by Drew M.
2 athletes joined

Program Description

Tuesday upper body. Thursday lower. Friday cardio and abs.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Jan 03, 2024 09:46
  • Last Edited
    Jun 18, 2025 10:31

Summary

Unleash your inner gym bro with this dynamic 1-week program designed for serious lifters! Comprising three intense sessions each week, you'll focus on building strength and muscle through a variety of barbell, cable, and machine exercises. Each workout targets key muscle groups, ensuring a balanced approach to your fitness goals. Whether you're pushing your limits with bench presses or crushing leg day with squats, this program is tailored to elevate your performance and transform your physique. Get ready to lift heavy and feel the burn!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
1000 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
1000 reps
RPE 6
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
3
1000 reps
RPE 10
4
Lat Pulldown
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
5
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 8
6
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
1000 reps
RPE 6
RPE 8
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
15 reps
15 reps
1000 reps
RPE 7
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
15 reps
15 reps
12 reps
1000 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Seated Calf Raise
1
1
1
15 reps
15 reps
1000 reps
RPE 6
RPE 8
RPE 8
5
Clean Deadlift
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
1000 reps
1000 reps
1000 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Jog
1
10 mins
-
3
Run
1
10 mins
-
4
Light Jog
1
10 mins
-
5
Run
1
5 mins
-
6
Sit Up
5
1000 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
1000 Reps
@6
@8
@8.5
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
1000 Reps
@6
@8
@10
3
Tricep Rope Push Down (Cable)
3 Sets
1000 Reps
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
1000 Reps
@6
@8
@8
@10
Day 2
1
Leg Extension
1 Set
2 Sets
1 Set
15 Reps
15 Reps
1000 Reps
@7
@9
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@7
@8
@9
@10
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
1000 Reps
@7
@8
@9
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
1000 Reps
@6
@8
@8
5
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@8
@9
@10
6
Leg Extension
1 Set
1 Set
1 Set
1000 Reps
1000 Reps
1000 Reps
@8
@9
@10
Day 3
1
Light Jog
1 Set
5 mins
-
2
Jog
1 Set
10 mins
-
3
Run
1 Set
10 mins
-
4
Light Jog
1 Set
10 mins
-
5
Run
1 Set
5 mins
-
6
Sit Up
5 Sets
1000 Reps
@10