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Reed

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Program Description

B

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Sep 02, 2025 09:52
  • Last Edited
    Sep 06, 2025 10:33

Summary

Unleash your strength with the Reed program, a dynamic 1-week training plan designed for five days of focused workouts. This program emphasizes chest and shoulder development through a variety of effective exercises, including barbell bench presses, machine chest presses, and shoulder presses. With a mix of machines and free weights, you'll build muscle and enhance your overall fitness. Get ready to push your limits and achieve noticeable results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Quadriceps
10.4%
Biceps
10.1%
Hamstrings
9.5%
Chest
9%
Upper Back
8.6%
Lats
8%
Front Delts
6.9%
Glutes
6%
Middle Delts
5.4%
Rear Delts
3.5%
Calves
3.1%
Lower Back
2.8%
Forearms
2.1%
Abs
1.8%
Adductors
0.9%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
4
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
15 reps
-
5
Leg Extension
1
2
1
12 reps
15 reps
20 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Seated Hamstring Curl
1
2
1
8 reps
12 reps
20 reps
-
-
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
T-Bar Row
1
2
8 reps
10 reps
-
-
4
Lat Pulldown
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
12 reps
-
3
Face Away Cable Curl
4
15 reps
-
4
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
10 reps
-
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
4 Sets
12 Reps
-
4
Shoulder Press (Machine)
4 Sets
10 Reps
-
5
Lateral Raise (Machine)
3 Sets
20 Reps
-
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
8 Reps
-
2
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Hack Squat
3 Sets
10 Reps
-
4
Leg Press
3 Sets
15 Reps
-
5
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
15 Reps
20 Reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
7
Seated Hamstring Curl
1 Set
2 Sets
1 Set
8 Reps
12 Reps
20 Reps
-
-
-
Day 3
No exercises added to this day
Day 4
1
Standing Pullover (Cable)
3 Sets
12 Reps
-
2
Chest Supported Row (Machine)
4 Sets
12 Reps
-
3
T-Bar Row
1 Set
2 Sets
8 Reps
10 Reps
-
-
4
Lat Pulldown
3 Sets
12 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
3
Face Away Cable Curl
4 Sets
15 Reps
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
10 Reps
-
-
5
Skull Crusher (Barbell)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-