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NO PAIN NO GAIN

by Cash Guiles
9 athletes joined

Program Description

To gain strength and explosiveness for football Just keep repeating the exercises

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Jan 16, 2024 09:16
  • Last Edited
    Jun 18, 2025 12:08

Summary

Unleash your inner strength with the "NO PAIN NO GAIN" program! Over the course of one week, you'll engage in three intense workout sessions designed to challenge your limits and build muscle. This program features a mix of barbell and dumbbell exercises, including the Bench Press, Squat, and Trap Bar Deadlift, ensuring a comprehensive approach to strength training. Get ready to push through the discomfort and see real gains in your physique and performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 7
3
Pec Fly (Dumbbell)
4
7 reps
RPE 6.5
4
Trap Bar Deadlift
3
4 reps
RPE 9
5
Lat Pulldown
3
8 reps
RPE 7.5
6
Chest Supported Row (Dumbbell)
3
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8
4
Power Clean
3
4 reps
RPE 8
5
Dumbbell Row
3
6 reps
RPE 8
6
Alternating Dumbbell Curl
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
RPE 7
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Skull Crusher
4
10 reps
RPE 6.5
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
7 Reps
@7
3
Pec Fly (Dumbbell)
4 Sets
7 Reps
@6.5
4
Trap Bar Deadlift
3 Sets
4 Reps
@9
5
Lat Pulldown
3 Sets
8 Reps
@7.5
6
Chest Supported Row (Dumbbell)
3 Sets
9 Reps
@6.5
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@7
3
Leg Curl
3 Sets
8 Reps
@8
4
Power Clean
3 Sets
4 Reps
@8
5
Dumbbell Row
3 Sets
6 Reps
@8
6
Alternating Dumbbell Curl
1 Set
10 Reps
@7
Day 3
1
Bench Press (Paused)
4 Sets
6 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Skull Crusher
4 Sets
10 Reps
@6.5