Program Description
High volume - literally nothing scientific about this; just a shitload of work for those with too much free time; and yes i came up with it on the spot. who cares? 4 days a week at a gym, 2 days doing basics at home, and 1 being useless. Nothing special outside of a gym membership is needed.
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout150 minutes
- CreatedApr 30, 2024 04:30
- Last EditedJun 18, 2025 12:41
Summary
Unleash your potential with this intense 1-week program designed to sculpt and condition your upper body. With daily workouts focusing on chest and arms, you'll engage in a variety of exercises, including bench presses, tricep pushdowns, and bicep curls, ensuring a comprehensive approach to strength and definition. Each session is structured to challenge your limits and promote muscle growth, utilizing both barbell and cable equipment. Get ready to push your boundaries and achieve noticeable results in just seven days!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
3-7 reps
5-10 reps
RPE 6.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 9
4
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 7.5
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
1
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
7A
Bayesian Curl
1
RPE 8
7B
Bicep Curl (Cable)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Wrist Curls
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
10A
Bench Press (Wide Grip)
1
AMRAP
66%
10B
Bench Press (Close Grip)
1
AMRAP
66%
11A
Plank
1
1-999 mins
RPE 10
11B
Push Up
1
1-999 mins
RPE 10
11C
Sit Up
1
10-999 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8.5
3
Front Squat (Barbell)
1
7 reps
RPE 9
4
Good Morning
1
1
3-7 reps
3-7 reps
RPE 6.5
RPE 7.5
5
Leg Press (45 Degrees)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9.5
RPE 10
6
Leg Curl
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
7
Leg Extension
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
9
Hip Abductor (Machine)
1
1
10-20 reps
10-20 reps
RPE 8
RPE 10
10
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
11
Leg Press
1
1
1.5-3 mins
1-2 mins
RPE 9
RPE 10
12
Walk
1
3-10 mins
RPE 8
13
Hip Thrust (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-999 mins
RPE 10
2
Sit Up
1
1
1
15 reps
20 reps
25 reps
RPE 10
RPE 10
RPE 10
3
Push Up
1
1
1
15 reps
20 reps
25 reps
RPE 10
RPE 10
RPE 10
4
Wall Sit
1
1-15 mins
RPE 10
5
Russian Twist
1
1
20 reps
30 reps
RPE 10
RPE 10
6
Oblique Crunch
1
1
20 reps
30 reps
RPE 10
RPE 10
7
Lunge (Bodyweight)
1
10 reps
RPE 10
8
Squat (Bodyweight)
1
1
10 reps
15 reps
RPE 10
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
60%
80%
90%
2
Seated Overhead Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Reverse Bicep Curl (EZ Bar)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Cross Body Hammer Curls
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
5
Preacher Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Tricep Kickback
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
9
Front Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
10
Lateral Raise (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
11
Rear Delt Fly (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
12
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
13
Lat Pulldown (Close Grip)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
14
Seated Row (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
15
Back Extension (Weighted)
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-999 mins
RPE 10
2
Sit Up
1
1
1
15 reps
20 reps
25 reps
RPE 10
RPE 10
RPE 10
3
Push Up
1
1
1
15 reps
20 reps
25 reps
RPE 10
RPE 10
RPE 10
4
Wall Sit
1
1-15 mins
RPE 10
5
Russian Twist
1
1
20 reps
30 reps
RPE 10
RPE 10
6
Oblique Crunch
1
1
20 reps
30 reps
RPE 10
RPE 10
7
Lunge (Bodyweight)
1
10 reps
RPE 10
8
Squat (Bodyweight)
1
1
10 reps
15 reps
RPE 10
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
3-7 Reps
3-7 Reps
3-7 Reps
@7
@9
@10
2
Bench Press (Paused)1 Set
1 Set
3-7 Reps
5-10 Reps
@6.5
@9
3
Incline Bench Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
@7
@9
4
Tricep Pushdown (Cable)1 Set
1 Set
10 Reps
10 Reps
@7.5
@8.5
5
Chest Fly (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@6.5
@7
@7.5
@9
@10
6
Bicep Curl (Machine)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
7A
Bayesian Curl1 Set
@8
7B
Bicep Curl (Cable)1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
8
Wrist Curls1 Set
1 Set
10-20 Reps
10-20 Reps
@9.5
@10
9
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
10A
Bench Press (Wide Grip)1 Set
AMRAP
66%
10B
Bench Press (Close Grip)1 Set
AMRAP
66%
11A
Plank1 Set
1-999 mins
@10
11B
Push Up1 Set
1-999 mins
@10
11C
Sit Up1 Set
10-999 Reps
@10
Day 3
1
Plank1 Set
1-999 mins
@10
2
Sit Up1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
@10
@10
@10
3
Push Up1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
@10
@10
@10
4
Wall Sit1 Set
1-15 mins
@10
5
Russian Twist1 Set
1 Set
20 Reps
30 Reps
@10
@10
6
Oblique Crunch1 Set
1 Set
20 Reps
30 Reps
@10
@10
7
Lunge (Bodyweight)1 Set
10 Reps
@10
8
Squat (Bodyweight)1 Set
1 Set
10 Reps
15 Reps
@10
@10
9
Reverse Abs Crunch (Bodyweight)1 Set
10 Reps
@10
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Squat (Paused)2 Sets
5 Reps
@8.5
3
Front Squat (Barbell)1 Set
7 Reps
@9
4
Good Morning1 Set
1 Set
3-7 Reps
3-7 Reps
@6.5
@7.5
5
Leg Press (45 Degrees)1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@8
@9.5
@10
6
Leg Curl1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
7
Leg Extension1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
8
Lying Leg Curl1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
9
Hip Abductor (Machine)1 Set
1 Set
10-20 Reps
10-20 Reps
@8
@10
10
Hip Adductor (Machine)1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
11
Leg Press1 Set
1 Set
1.5-3 mins
1-2 mins
@9
@10
12
Walk1 Set
3-10 mins
@8
13
Hip Thrust (Barbell)1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
60%
80%
90%
2
Seated Overhead Press (Dumbbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
3
Reverse Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
4
Cross Body Hammer Curls1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
5
Preacher Curl (Barbell)1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
6
Tricep Rope Push Down (Cable)1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
7
Tricep Pushdown (Cable)1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
8
Tricep Kickback1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
9
Front Raise1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
10
Lateral Raise (Dumbbell)1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
11
Rear Delt Fly (Dumbbell)1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
12
Wide Grip Lat Pulldown1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
13
Lat Pulldown (Close Grip)1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
14
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
15
Back Extension (Weighted)1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
Day 5
1
Clean Deadlift1 Set
1 Set
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Romanian Deadlift (Barbell)3 Sets
3-5 Reps
@8
3
Run1 Set
AMRAP
@10
Day 6
1
Plank1 Set
1-999 mins
@10
2
Sit Up1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
@10
@10
@10
3
Push Up1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
@10
@10
@10
4
Wall Sit1 Set
1-15 mins
@10
5
Russian Twist1 Set
1 Set
20 Reps
30 Reps
@10
@10
6
Oblique Crunch1 Set
1 Set
20 Reps
30 Reps
@10
@10
7
Lunge (Bodyweight)1 Set
10 Reps
@10
8
Squat (Bodyweight)1 Set
1 Set
10 Reps
15 Reps
@10
@10
9
Reverse Abs Crunch (Bodyweight)1 Set
10 Reps
@10
Day 7
1
Push Up1 Set
1 Reps
@10