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neuro

by Max
1 athletes joined

Program Description

gains

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2024 06:43
  • Last Edited
    Jul 23, 2025 11:01

Summary

Unlock your potential with the **neuro** program, a comprehensive 4-week training plan designed for those ready to elevate their fitness game. Committing to 6 days a week, you'll engage in a balanced mix of chest, back, and leg workouts, utilizing both machines and free weights to maximize strength and muscle definition. Each session is crafted to challenge your limits with a focus on high-intensity reps, ensuring you build power and endurance. Get ready to transform your physique and boost your performance in just one month!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.5%
Chest
12%
Front Delts
10%
Triceps
10%
Lats
9.5%
Quadriceps
7.7%
Hamstrings
6.9%
Biceps
6.5%
Middle Delts
6%
Glutes
4.7%
Rear Delts
4.4%
Calves
3.3%
Lower Back
1.6%
Abs
1.2%
Adductors
0.8%
Abductors
0.4%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
2
Lat Pulldown
3
15 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Barbell Row
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
Lat Prayer
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Barbell Row
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
Lat Prayer
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Barbell Row
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
Lat Prayer
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
3
15 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Barbell Row
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
Lat Prayer
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 9
2
Squat (Smith Machine)
3
6 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
6 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
4 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3
Sikahauis
3
24 reps
RPE 8-10
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3
Sikahauis
3
24 reps
RPE 8-10
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3
Sikahauis
3
24 reps
RPE 8-10
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3
Sikahauis
3
24 reps
RPE 8-10
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chin-Up (Bodyweight)
1
20 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Chin-Up (Bodyweight)
1
20 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Bodyweight)
1
20 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Chin-Up (Bodyweight)
1
20 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2
Bicep Curl (Barbell)
3
15 reps
RPE 9
3
Upright Row (Cable)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2
Bicep Curl (Barbell)
3
15 reps
RPE 9
3
Upright Row (Cable)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2
Bicep Curl (Barbell)
3
15 reps
RPE 9
3
Upright Row (Cable)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2
Bicep Curl (Barbell)
3
15 reps
RPE 9
3
Upright Row (Cable)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@9
2
Lat Pulldown
3 Sets
15 Reps
@9
3
Chest Press (Machine)
3 Sets
15 Reps
@9
4
Barbell Row
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@10
6
Lat Prayer
3 Sets
15 Reps
@10
Day 2
1
Seated Hamstring Curl
3 Sets
15 Reps
@9
2
Squat (Smith Machine)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
15 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
15 Reps
@9
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
3
Sikahauis
3 Sets
24 Reps
@8-10
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Shrug (Barbell)
3 Sets
15 Reps
@7
Day 6
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
15 Reps
@9
3
Upright Row (Cable)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Chin-Up (Bodyweight)
1 Set
20 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@9
6
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@9