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Trey

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Program Description

Trey

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Jun 20, 2025 01:52
  • Last Edited
    Jun 25, 2025 04:40

Summary

Get ready to transform your physique with the Trey program, a comprehensive 1-week training plan designed for serious lifters. With six intense sessions each week, you'll focus on major muscle groups, including back, quads, chest, and biceps, using a mix of machines and free weights. Each workout is structured to maximize strength and hypertrophy, featuring exercises like the Barbell Bench Press and T-Bar Row. Elevate your training and achieve your fitness goals in just one week!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.5%
Quadriceps
9.8%
Glutes
9.5%
Triceps
8.9%
Biceps
8.6%
Chest
8.5%
Upper Back
8%
Lats
6.5%
Front Delts
6.1%
Calves
5.1%
Lower Back
4.9%
Middle Delts
4.4%
Adductors
2.7%
Rear Delts
2.4%
Abs
2.3%
Forearms
1.5%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
3
10 reps
12 reps
-
-
2
T-Bar Row
1
2
8 reps
10 reps
-
-
3
Shrug (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
-
-
2
Hack Squat
3
10 reps
-
3
Calf Raise (Machine)
1
3
8 reps
12 reps
-
-
4
Leg Extension
4
12 reps
-
5
Leg Press
3
10 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
8 reps
-
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Face Away Cable Curl
4
-
6
Preacher Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
-
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Calf Raise (Machine)
1
3
8 reps
12 reps
-
-
4
Seated Hamstring Curl
4
12 reps
-
5
Hip Thrust (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
Week 1
1 / 1 Weeks
Day 3
No exercises added to this day
Day 1
1
Standing Pullover (Cable)
1 Set
3 Sets
10 Reps
12 Reps
-
-
2
T-Bar Row
1 Set
2 Sets
8 Reps
10 Reps
-
-
3
Shrug (Dumbbell)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Lat Pulldown
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
-
-
2
Hack Squat
3 Sets
10 Reps
-
3
Calf Raise (Machine)
1 Set
3 Sets
8 Reps
12 Reps
-
-
4
Leg Extension
4 Sets
12 Reps
-
5
Leg Press
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
-
-
2
Incline Chest Press (Machine)
2 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Face Away Cable Curl
4 Sets
-
6
Preacher Curl (Barbell)
3 Sets
-
Day 6
1
Bench Press (Close Grip)
3 Sets
8 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
3
Skull Crusher (Barbell)
2 Sets
12 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Shoulder Press (Machine)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
4 Sets
12 Reps
-
7
Lying Rear Lateral Raise
3 Sets
10 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
-
-
2
Stiff Leg Deadlift
3 Sets
10 Reps
-
3
Calf Raise (Machine)
1 Set
3 Sets
8 Reps
12 Reps
-
-
4
Seated Hamstring Curl
4 Sets
12 Reps
-
5
Hip Thrust (Machine)
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
3 Sets
10 Reps
-
7
Hyperextension
3 Sets
-