Braylon

1 athletes joined

Program Description

**Braylon** is an intense 1-week workout program designed to push your limits with six days of focused training. This program emphasizes strength and hypertrophy, featuring a mix of compound and isolation exercises targeting all major muscle groups, including legs, back, chest, and arms. With a structured approach that includes exercises like the Smith Machine Squat and Barbell Bench Press, you'll build strength and muscle while honing your technique. Get ready to elevate your fitness game and achieve your goals with this comprehensive and challenging regimen!

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
180 minutes
Created
Oct 29, 2025 11:03
Last Edited
Oct 29, 2025 11:41

Muscle Engagement

Front

Back

MuscleSet

Glutes

12.1%

Triceps

11.2%

Hamstrings

10.5%

Chest

8.6%

Quadriceps

7.9%

Biceps

7.4%

Lower Back

6.7%

Upper Back

6.6%

Front Delts

Lats

5.3%

Middle Delts

4.1%

Forearms

3.3%

Abs

2.7%

Rear Delts

2.5%

Abductors

2.3%

Calves

2.1%

Adductors

0.5%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Squat (Smith Machine)

8 reps

Calf Raise (Machine)

8 reps

12 reps

Hack Squat

12 reps

Leg Extension

8 reps

10 reps

12 reps

15 reps

Leg Press

15 reps

Day 2

Stiff Leg Deadlift

15 reps

Standing Pullover (Cable)

8 reps

10 reps

12 reps

Chest Supported Row (Machine)

8 reps

10 reps

Lat Pulldown

12 reps

Shrug (Dumbbell)

8 reps

Day 3

No exercises added to this day

Day 4

Bench Press (Barbell)

8 reps

Incline Chest Press (Machine)

12 reps

Dip (Assisted)

Pec Deck (Machine)

12 reps

Lateral Raise (Dumbbell)

15 reps

Seated Shoulder Press (Dumbbell)

10 reps

Rear Delt Fly (Dumbbell)

10 reps

Day 5

Romanian Deadlift (Dumbbell)

10 reps

Hamstring Curl

8 reps

10 reps

12 reps

20 reps

Hip Thrust (Machine)

10 reps

Back Extension

Hip Abductor (Machine)

12 reps

Day 6

Bicep Curl (Dumbbell)

8 reps

Preacher Curl (Dumbbell)

12 reps

Hammer Curl (Cable)

15 reps

Tricep Pushdown (Cable)

8 reps

10 reps

12 reps

Single Arm Tricep Extension (Cable)

15 reps

Skull Crusher (Barbell)

12 reps

Dead Hang

Day 1

Squat (Smith Machine)

2 Sets

8 Reps

Calf Raise (Machine)

1 Set

2 Sets

8 Reps

12 Reps

Hack Squat

3 Sets

12 Reps

Leg Extension

1 Set

8 Reps

10 Reps

12 Reps

15 Reps

Leg Press

2 Sets

15 Reps

Day 2

Stiff Leg Deadlift

3 Sets

15 Reps

Standing Pullover (Cable)

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

Chest Supported Row (Machine)

1 Set

2 Sets

8 Reps

10 Reps

Lat Pulldown

3 Sets

12 Reps

Shrug (Dumbbell)

3 Sets

8 Reps

Day 3

No exercises added to this day

Day 4

Bench Press (Barbell)

3 Sets

8 Reps

Incline Chest Press (Machine)

3 Sets

12 Reps

Dip (Assisted)

2 Sets

Pec Deck (Machine)

3 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

Rear Delt Fly (Dumbbell)

3 Sets

10 Reps

Day 5

Romanian Deadlift (Dumbbell)

3 Sets

10 Reps

Hamstring Curl

1 Set

8 Reps

10 Reps

12 Reps

20 Reps

Hip Thrust (Machine)

3 Sets

10 Reps

Back Extension

3 Sets

Hip Abductor (Machine)

3 Sets

12 Reps

Day 6

Bicep Curl (Dumbbell)

3 Sets

8 Reps

Preacher Curl (Dumbbell)

3 Sets

12 Reps

Hammer Curl (Cable)

3 Sets

15 Reps

Tricep Pushdown (Cable)

1 Set

8 Reps

10 Reps

12 Reps

Single Arm Tricep Extension (Cable)

3 Sets

15 Reps

Skull Crusher (Barbell)

3 Sets

12 Reps

Dead Hang

3 Sets