ONICONDA PHYSIQUE

by Oni Bhardwaz

Program Description

To get jacked

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jun 26, 2025 01:48
Last Edited
Jul 10, 2025 01:13

Summary

Transform your physique with the ONICONDA PHYSIQUE program, a focused 1-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a variety of exercises targeting all major muscle groups, including legs, back, and arms, using both machines and free weights. This program emphasizes progressive overload with tailored rep ranges, ensuring you build strength and muscle efficiently. Get ready to elevate your training and achieve the results you've been striving for!

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

Leg Press

15 reps

12 reps

10 reps

RPE 10

RPE 8

RPE 10

Standing Calf Raise

25 reps

RPE 10

Seated Hamstring Curl

15 reps

12 reps

10 reps

RPE 7

RPE 8.5

RPE 10

Loo Lateral Raises

15 reps

12 reps

RPE 10

Seated Shoulder Press (Dumbbell)

15 reps

12 reps

RPE 7

RPE 8

RPE 10

Day 2

Hammer Curl (Dumbbell)

15 reps

12 reps

10 reps

RPE 6.5

RPE 8

RPE 10

Lat Pulldown

12 reps

8 reps

RPE 8

RPE 10

Bicep Curl (Cable)

15 reps

12 reps

10 reps

RPE 7

RPE 9

RPE 10

Seated Row (Cable)

15 reps

12 reps

10 reps

RPE 7

RPE 8

RPE 9.5

Rear Delt Fly (Cable)

15 reps

RPE 7.5

Day 3

Single Leg Press

15 reps

12 reps

RPE 7

RPE 8

RPE 9

Leg Extension

15 reps

12 reps

10 reps

RPE 6.5

RPE 8

RPE 10

Leg Curl

15 reps

12 reps

10 reps

RPE 6.5

RPE 8

RPE 9

Standing Calf Raise

25 reps

RPE 7

Loo Lateral Raises

15 reps

RPE 8

Seated Shoulder Press (Dumbbell)

15 reps

12 reps

10 reps

RPE 7

RPE 8

RPE 10

Day 4

Bench Press (Dumbbell)

15 reps

12 reps

10 reps

RPE 8

RPE 9

RPE 10

Tricep Extension (Cable)

15 reps

12 reps

10 reps

RPE 7.5

RPE 9

Tricep Pushdown (Cable)

15 reps

12 reps

10 reps

6 reps

RPE 7

RPE 8

RPE 9

RPE 10

Rear Delt Fly (Cable)

15 reps

12 reps

10 reps

RPE 8

RPE 9

Shrug (Dumbbell)

15 reps

RPE 7.5

Chest Fly (Machine)

15 reps

12 reps

10 reps

RPE 7

RPE 9.5

RPE 10

Day 1

Leg Press

1 Set

15 Reps

12 Reps

10 Reps

@10

Standing Calf Raise

3 Sets

25 Reps

@10

Seated Hamstring Curl

1 Set

15 Reps

12 Reps

10 Reps

@8.5

@10

Loo Lateral Raises

2 Sets

1 Set

15 Reps

12 Reps

@10

Seated Shoulder Press (Dumbbell)

1 Set

15 Reps

12 Reps

@10

Day 2

Hammer Curl (Dumbbell)

1 Set

15 Reps

12 Reps

10 Reps

@6.5

@10

Lat Pulldown

2 Sets

1 Set

12 Reps

8 Reps

@10

Bicep Curl (Cable)

1 Set

15 Reps

12 Reps

10 Reps

@10

Seated Row (Cable)

1 Set

15 Reps

12 Reps

10 Reps

@9.5

Rear Delt Fly (Cable)

3 Sets

15 Reps

@7.5

Day 3

Single Leg Press

1 Set

15 Reps

12 Reps

Leg Extension

1 Set

15 Reps

12 Reps

10 Reps

@6.5

@10

Leg Curl

1 Set

15 Reps

12 Reps

10 Reps

@6.5

Standing Calf Raise

3 Sets

25 Reps

Loo Lateral Raises

3 Sets

15 Reps

Seated Shoulder Press (Dumbbell)

1 Set

15 Reps

12 Reps

10 Reps

@10

Day 4

Bench Press (Dumbbell)

1 Set

15 Reps

12 Reps

10 Reps

@10

Tricep Extension (Cable)

1 Set

15 Reps

12 Reps

10 Reps

@7.5

Tricep Pushdown (Cable)

1 Set

15 Reps

12 Reps

10 Reps

6 Reps

@10

Rear Delt Fly (Cable)

1 Set

15 Reps

12 Reps

10 Reps

Shrug (Dumbbell)

3 Sets

15 Reps

@7.5

Chest Fly (Machine)

1 Set

15 Reps

12 Reps

10 Reps

@9.5

@10