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centipede

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2 athletes joined

Program Description

Unleash your potential with the "Centipede" program—a comprehensive 1-week bodybuilding journey designed to sculpt and strengthen your entire physique. With five intense sessions each week, you'll dive into a variety of exercises targeting major muscle groups, including chest, back, legs, and arms, using a full gym bu setup. Each workout is structured around a 90-minute timeframe, ensuring you maximize your efforts while keeping your routine efficient and effective. Get ready to transform your body and elevate your strength with this focused and dynamic training plan!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Aug 03, 2025 12:47
  • Last Edited
    Aug 24, 2025 06:43

Summary

Unleash your potential with the Centipede program, a dynamic 1-week training plan designed to sculpt your upper body through a balanced mix of push and pull workouts. With five sessions per week, you'll engage in targeted exercises like the Incline Bench Press and Wide Grip Lat Pulldown, ensuring a comprehensive approach to building strength and muscle definition. Each workout is crafted to challenge your limits while keeping your motivation high. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Biceps
10.2%
Quadriceps
10.2%
Upper Back
9.6%
Chest
8.9%
Lats
7.8%
Hamstrings
7.5%
Front Delts
6.1%
Middle Delts
5.1%
Glutes
4.8%
Adductors
4.8%
Rear Delts
4.1%
Abs
4.1%
Calves
3.4%
Forearms
1.4%
Abductors
0.7%
Lower Back
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-9 reps
-
2
Standing Calf Raise
2
5-9 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Hamstring Curl
2
5-9 reps
-
6
Hip Adductor (Machine)
2
5-9 reps
-
7
Hanging Leg Raise
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
-
2
Wide Grip Lat Pulldown
2
-
-
3
Single Arm Tricep Extension (Cable)
2
-
-
4
Preacher Curl (EZ Bar)
2
-
-
5
Chest Press (Machine)
2
-
-
6
Lateral Raise (Cable)
2
-
-
7
T-Bar Row
2
-
-
8
JM Press
2
-
-
9
Hammer Curl (Cable)
2
-
-
10
Reverse Pec Deck
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-9 reps
-
2
Standing Calf Raise
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Press (45 Degrees)
2
5-9 reps
-
5
Leg Extension
2
5-9 reps
-
6
Hip Adductor (Machine)
2
5-9 reps
-
7
Hanging Leg Raise
2
5-9 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
2
Chest Fly (Machine)
2 Sets
5-9 Reps
-
3
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
-
4
Lateral Raise (Cable)
2 Sets
5-9 Reps
-
5
Shoulder Press (Machine)
2 Sets
5-9 Reps
-
6
JM Press
2 Sets
5-9 Reps
-
Day 2
1
Wide Grip Lat Pulldown
2 Sets
5-9 Reps
-
2
T-Bar Row
2 Sets
5-9 Reps
-
3
Reverse Pec Deck
2 Sets
5-9 Reps
-
4
Seated Dumbbell Curl
2 Sets
5-9 Reps
-
5
Single Arm Row (Cable)
2 Sets
5-9 Reps
-
6
Hammer Curl (Cable)
2 Sets
5-9 Reps
-
Day 3
1
Squat (Smith Machine)
2 Sets
5-9 Reps
-
2
Standing Calf Raise
2 Sets
5-9 Reps
-
3
Leg Press (45 Degrees)
2 Sets
5-9 Reps
-
4
Leg Extension
2 Sets
5-9 Reps
-
5
Hamstring Curl
2 Sets
5-9 Reps
-
6
Hip Adductor (Machine)
2 Sets
5-9 Reps
-
7
Hanging Leg Raise
2 Sets
5-9 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
-
-
2
Wide Grip Lat Pulldown
2 Sets
-
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
-
4
Preacher Curl (EZ Bar)
2 Sets
-
-
5
Chest Press (Machine)
2 Sets
-
-
6
Lateral Raise (Cable)
2 Sets
-
-
7
T-Bar Row
2 Sets
-
-
8
JM Press
2 Sets
-
-
9
Hammer Curl (Cable)
2 Sets
-
-
10
Reverse Pec Deck
2 Sets
-
-
Day 5
1
Squat (Smith Machine)
2 Sets
5-9 Reps
-
2
Standing Calf Raise
2 Sets
5-9 Reps
-
3
Hamstring Curl
2 Sets
5-9 Reps
-
4
Leg Press (45 Degrees)
2 Sets
5-9 Reps
-
5
Leg Extension
2 Sets
5-9 Reps
-
6
Hip Adductor (Machine)
2 Sets
5-9 Reps
-
7
Hanging Leg Raise
2 Sets
5-9 Reps
-