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GOGOGOGOGOGOGO

by Iason K.

Program Description

Testing to see if this works for me

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    May 01, 2025 02:29
  • Last Edited
    Jun 18, 2025 08:08

Summary

Unleash your potential with the GOGOGOGOGOGOGO program, an intensive 8-week journey designed for those ready to elevate their fitness game. Committing to just 4 days a week, you'll engage in a well-rounded mix of compound lifts and targeted isolation exercises, ensuring a balanced approach to strength and conditioning. Each session features a variety of movements, from barbell squats to cable tricep pushdowns, all aimed at maximizing your gains and enhancing muscle definition. Get ready to push your limits and transform your physique with this dynamic training plan!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seated DB Good Morning
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5A
Lateral Raise (Cable)
3 Sets
-
5B
Ab Pulldown
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
9 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Back Extension
2 Sets
12 Reps
-
5
ATG Lunges
2 Sets
12 Reps
-
Day 3
1
Seated DB Good Morning
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5A
Lateral Raise (Cable)
3 Sets
-
5B
Ab Pulldown
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
9 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Back Extension
2 Sets
12 Reps
-
5
ATG Lunges
2 Sets
12 Reps
-