my program

by damien

Program Description

building muscle

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 23, 2026 06:07
Last Edited
Jan 23, 2026 06:25

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.5%

Biceps

14.5%

Chest

12%

Front Delts

10.8%

Upper Back

10.8%

Lats

9.6%

Middle Delts

4.8%

Forearms

4.8%

Quadriceps

4.8%

Hamstrings

4.8%

Rear Delts

3.6%

Glutes

2.4%

Adductors

1.2%

Abs

1.2%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Bench Press (Dumbbell)

2

8-10 reps

-

2

Lat Pulldown

2

8-10 reps

-

3

Pec Deck (Machine)

2

8-10 reps

-

4

Seated Wide-Grip Row (Cable)

2

8-10 reps

-

Day 2

1

Shoulder Press (Machine)

2

8-10 reps

-

2

Preacher Curl (EZ Bar)

2

8-10 reps

-

3

Single Arm Tricep Extension (Cable)

2

8-10 reps

-

4

One Arm Lateral Raise (Cable)

2

10-12 reps

-

5

Hammer Curl (Cable)

2

8-10 reps

-

6

JM Press

2

10-12 reps

-

7

Reverse Pec Deck

2

10-12 reps

-

Day 3

1

Incline Bench Press (Dumbbell)

2

8-10 reps

-

2

Lat Pulldown

2

8-10 reps

-

3

Pec Deck (Machine)

2

8-10 reps

-

4

Seated Wide-Grip Row (Cable)

2

8-10 reps

-

5

Single Arm Tricep Extension (Cable)

2

8-10 reps

-

6

Preacher Curl (EZ Bar)

2

8-10 reps

-

7

Hammer Curl (Cable)

2

8-10 reps

-

Day 4

1

Squat (Barbell)

2

8-10 reps

-

2

Lying Leg Curl

2

8-10 reps

-

3

Leg Extension

2

8-10 reps

-

Day 1

1

Incline Bench Press (Dumbbell)

2 Sets

8-10 Reps

-

2

Lat Pulldown

2 Sets

8-10 Reps

-

3

Pec Deck (Machine)

2 Sets

8-10 Reps

-

4

Seated Wide-Grip Row (Cable)

2 Sets

8-10 Reps

-

Day 2

1

Shoulder Press (Machine)

2 Sets

8-10 Reps

-

2

Preacher Curl (EZ Bar)

2 Sets

8-10 Reps

-

3

Single Arm Tricep Extension (Cable)

2 Sets

8-10 Reps

-

4

One Arm Lateral Raise (Cable)

2 Sets

10-12 Reps

-

5

Hammer Curl (Cable)

2 Sets

8-10 Reps

-

6

JM Press

2 Sets

10-12 Reps

-

7

Reverse Pec Deck

2 Sets

10-12 Reps

-

Day 3

1

Incline Bench Press (Dumbbell)

2 Sets

8-10 Reps

-

2

Lat Pulldown

2 Sets

8-10 Reps

-

3

Pec Deck (Machine)

2 Sets

8-10 Reps

-

4

Seated Wide-Grip Row (Cable)

2 Sets

8-10 Reps

-

5

Single Arm Tricep Extension (Cable)

2 Sets

8-10 Reps

-

6

Preacher Curl (EZ Bar)

2 Sets

8-10 Reps

-

7

Hammer Curl (Cable)

2 Sets

8-10 Reps

-

Day 4

1

Squat (Barbell)

2 Sets

8-10 Reps

-

2

Lying Leg Curl

2 Sets

8-10 Reps

-

3

Leg Extension

2 Sets

8-10 Reps

-