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Miguel

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Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Sep 02, 2025 12:46
  • Last Edited
    Sep 06, 2025 10:32

Summary

Unlock your strength potential with the Miguel program, a focused 1-week training plan designed for serious lifters. With five days of targeted workouts, you'll engage in a variety of exercises, including barbell bench presses and machine-based leg workouts, ensuring a comprehensive approach to building muscle and strength. Each session is crafted to challenge your limits and enhance your performance, utilizing a full gym setup to maximize your gains. Get ready to push your boundaries and see real results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Quadriceps
10.4%
Biceps
10.1%
Hamstrings
9.5%
Chest
9%
Upper Back
8.6%
Lats
8%
Front Delts
6.9%
Glutes
6%
Middle Delts
5.4%
Rear Delts
3.5%
Calves
3.1%
Lower Back
2.8%
Forearms
2.1%
Abs
1.8%
Adductors
0.9%
Abductors
0.5%
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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)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
4
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
15 reps
-
5
Leg Extension
1
2
1
12 reps
15 reps
20 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Seated Hamstring Curl
1
2
1
8 reps
12 reps
20 reps
-
-
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
12 reps
-
3
Face Away Cable Curl
4
15 reps
-
4
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
10 reps
-
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
T-Bar Row
1
2
8 reps
10 reps
-
-
4
Lat Pulldown
3
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
4 Sets
12 Reps
-
4
Shoulder Press (Machine)
4 Sets
10 Reps
-
5
Lateral Raise (Machine)
3 Sets
20 Reps
-
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
8 Reps
-
2
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Hack Squat
3 Sets
10 Reps
-
4
Leg Press
3 Sets
15 Reps
-
5
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
15 Reps
20 Reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
7
Seated Hamstring Curl
1 Set
2 Sets
1 Set
8 Reps
12 Reps
20 Reps
-
-
-
Day 3
No exercises added to this day
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
3
Face Away Cable Curl
4 Sets
15 Reps
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
10 Reps
-
-
5
Skull Crusher (Barbell)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
Day 5
1
Standing Pullover (Cable)
3 Sets
12 Reps
-
2
Chest Supported Row (Machine)
4 Sets
12 Reps
-
3
T-Bar Row
1 Set
2 Sets
8 Reps
10 Reps
-
-
4
Lat Pulldown
3 Sets
12 Reps
-