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Gooch's 21 session program

by Joshua Killey

Program Description

Expert challenge plan to grow and make you wanna die

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 25, 2025 01:08
  • Last Edited
    Jun 18, 2025 11:31

Summary

Transform your physique with Gooch's 21-session program, a comprehensive 8-week training plan designed for dedicated lifters. This program spans 7 days a week, blending strength-building exercises like bench presses, deadlifts, and curls to target every muscle group effectively. Each session emphasizes intensity and progression, ensuring you push your limits and achieve your fitness goals. Equip yourself with a full gym setup and get ready to elevate your strength and conditioning to new heights!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Stiff Leg Deadlift
3 Sets
AMRAP
@10
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Leg Curl
3 Sets
AMRAP
@10
Day 3
1
Push Up
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
AMRAP
@10
3
Hack Squat
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Stiff Leg Deadlift
3 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Leg Curl
3 Sets
AMRAP
@10
Day 6
1
Push Up
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
AMRAP
@10
3
Hack Squat
3 Sets
AMRAP
@10
Day 7
1
Hip Thrust (Machine)
3 Sets
AMRAP
@10
2
Abs Crunch (Machine)
3 Sets
AMRAP
@10
3
Run
1 Set
60 mins
@10