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Bane physique

by Matheo K.
1 athletes joined

Program Description

Get big n strong

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2025 12:51
  • Last Edited
    Oct 05, 2025 03:00

Summary

Transform your physique in just 6 weeks with the Bane Physique program, designed for those ready to push their limits. This 4-day-a-week regimen combines compound lifts and targeted isolation exercises, focusing on building strength and muscle across your entire body. From barbell bench presses to dumbbell rows, each session is crafted to maximize your gains and enhance your overall performance. Get ready to unleash your inner strength and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
27.4%
Lats
13.8%
Front Delts
11%
Middle Delts
9.6%
Biceps
7.5%
Triceps
7.3%
Quadriceps
5.8%
Chest
5.2%
Hamstrings
4.4%
Glutes
2.4%
Abs
1.7%
Rear Delts
1.4%
Forearms
0.9%
Lower Back
0.7%
Adductors
0.7%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
5 reps
-
2
High Row
3
5 reps
-
3
Wide Grip Lat Pulldown
3
5 reps
-
4
Shrug (Barbell)
2
3
15 reps
10 reps
-
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
5 reps
-
2
High Row
3
5 reps
-
3
Wide Grip Lat Pulldown
3
5 reps
-
4
Shrug (Barbell)
2
3
15 reps
10 reps
-
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
5 reps
-
2
High Row
3
5 reps
-
3
Wide Grip Lat Pulldown
3
5 reps
-
4
Shrug (Barbell)
2
3
15 reps
10 reps
-
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
5 reps
-
2
High Row
3
5 reps
-
3
Wide Grip Lat Pulldown
3
5 reps
-
4
Shrug (Barbell)
2
3
15 reps
10 reps
-
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
5 reps
-
2
High Row
3
5 reps
-
3
Wide Grip Lat Pulldown
3
5 reps
-
4
Shrug (Barbell)
2
3
15 reps
10 reps
-
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
5 reps
-
2
High Row
3
5 reps
-
3
Wide Grip Lat Pulldown
3
5 reps
-
4
Shrug (Barbell)
2
3
15 reps
10 reps
-
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Front Raise
3
10 reps
-
6
Hammer Curl
3
5 reps
-
7
Bicep Curl (Dumbbell)
2
5 reps
-
8
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Front Raise
3
10 reps
-
6
Hammer Curl
3
5 reps
-
7
Bicep Curl (Dumbbell)
2
5 reps
-
8
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Front Raise
3
10 reps
-
6
Hammer Curl
3
5 reps
-
7
Bicep Curl (Dumbbell)
2
5 reps
-
8
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Front Raise
3
10 reps
-
6
Hammer Curl
3
5 reps
-
7
Bicep Curl (Dumbbell)
2
5 reps
-
8
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Front Raise
3
10 reps
-
6
Hammer Curl
3
5 reps
-
7
Bicep Curl (Dumbbell)
2
5 reps
-
8
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Front Raise
3
10 reps
-
6
Hammer Curl
3
5 reps
-
7
Bicep Curl (Dumbbell)
2
5 reps
-
8
Shrug (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
High Row
4
5 reps
-
4
Shrug (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
High Row
4
5 reps
-
4
Shrug (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
High Row
4
5 reps
-
4
Shrug (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
High Row
4
5 reps
-
4
Shrug (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
High Row
4
5 reps
-
4
Shrug (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
High Row
4
5 reps
-
4
Shrug (Barbell)
5
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Supported Row (Dumbbell)
3 Sets
5 Reps
-
2
High Row
3 Sets
5 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
5 Reps
-
4
Shrug (Barbell)
2 Sets
3 Sets
15 Reps
10 Reps
-
-
5
Tricep Pushdown (Cable)
3 Sets
5 Reps
-
6
Deadlift (Barbell)
1 Set
1 Set
3 Reps
1 Reps
@8
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Close Grip)
3 Sets
5 Reps
-
3
Overhead Press (Barbell)
3 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Front Raise
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
5 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
5 Reps
-
8
Shrug (Barbell)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
Day 4
1
Seated Row (Machine)
3 Sets
5 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
5 Reps
-
3
High Row
4 Sets
5 Reps
-
4
Shrug (Barbell)
5 Sets
10 Reps
-