Tien 1000 years in hyperbolic time chamber

by Gabriel C.

Program Description

Soloes every universe

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Aug 26, 2025 02:10
Last Edited
Oct 22, 2025 02:42

Summary

Unleash your strength with the Musclebob program, designed to sculpt and define your physique in just one week. This 5-day workout plan focuses on a balanced push-pull split, incorporating essential compound movements like bench presses and pull-ups, alongside targeted isolation exercises. Each session is crafted to challenge your muscles and maximize gains, utilizing a full gym setup. Get ready to elevate your training and achieve impressive results in record time!

Muscle Engagement

Front

Back

MuscleSet

Chest

11.6%

Lats

9.8%

Quadriceps

9.3%

Glutes

Triceps

8.6%

Upper Back

7.6%

Hamstrings

7.3%

Biceps

Front Delts

6.4%

Abs

5.2%

Lower Back

4.4%

Calves

Adductors

Middle Delts

2.5%

Abductors

Forearms

1.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

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

Bench Press (Close Grip)

5-8 reps

RPE 10

Shoulder Press (Machine)

10-15 reps

RPE 10

Chest Press (Machine)

10-15 reps

RPE 10

Tricep Pushdown (Cable)

10-15 reps

RPE 10

Overhead Tricep Extension (Cable)

10-15 reps

RPE 10

Day 2

Pull-Up (Weighted)

5-8 reps

10-20 reps

RPE 10

Chest Supported Row (Machine)

10-15 reps

RPE 10

Hammer Curl

8-12 reps

RPE 10

Preacher Curl (Dumbbell)

10-15 reps

RPE 10

Pullover (Dumbbell)

10-15 reps

RPE 10

Day 3

Romanian Deadlift (Barbell)

8-12 reps

RPE 10

Leg Press

15-20 reps

RPE 10

Calf Raise (Leg Press)

AMRAP

RPE 10

Bulgarian Split Squat (Dumbbell)

8-12 reps

RPE 10

Hip Adductor (Machine)

15-20 reps

RPE 8

Decline Sit Up (Weighted)

AMRAP

RPE 9

Day 4

Incline Bench Press (Barbell)

8-12 reps

RPE 10

Seated Row (Cable)

8-12 reps

RPE 10

Bench Press (Smith Machine)

8-12 reps

RPE 10

Lat Pulldown (Neutral Grip)

8-12 reps

RPE 10

Chest Fly (Cable)

8-12 reps

RPE 10

Cable Rear Delt Fly

10-15 reps

RPE 10

Day 5

Deadlift (Barbell)

2-5 reps

RPE 8.5

Leg Press

15-20 reps

RPE 10

Calf Raise (Leg Press)

AMRAP

RPE 9

Back Extension (Weighted)

10-15 reps

RPE 10

Leg Extension

10-15 reps

RPE 10

Hip Adductor (Machine)

15-20 reps

RPE 8

Decline Sit Up (Weighted)

AMRAP

RPE 10

Day 3

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

@10

Leg Press

3 Sets

15-20 Reps

@10

Calf Raise (Leg Press)

3 Sets

AMRAP

@10

Bulgarian Split Squat (Dumbbell)

2 Sets

8-12 Reps

@10

Hip Adductor (Machine)

3 Sets

15-20 Reps

Decline Sit Up (Weighted)

3 Sets

AMRAP

Day 5

Deadlift (Barbell)

3 Sets

2-5 Reps

@8.5

Leg Press

3 Sets

15-20 Reps

@10

Calf Raise (Leg Press)

3 Sets

AMRAP

Back Extension (Weighted)

3 Sets

10-15 Reps

@10

Leg Extension

3 Sets

10-15 Reps

@10

Hip Adductor (Machine)

3 Sets

15-20 Reps

Decline Sit Up (Weighted)

3 Sets

AMRAP

@10

Day 2

Pull-Up (Weighted)

3 Sets

1 Set

5-8 Reps

10-20 Reps

@10

Chest Supported Row (Machine)

3 Sets

10-15 Reps

@10

Hammer Curl

3 Sets

8-12 Reps

@10

Preacher Curl (Dumbbell)

3 Sets

10-15 Reps

@10

Pullover (Dumbbell)

3 Sets

10-15 Reps

@10

Day 4

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

@10

Seated Row (Cable)

3 Sets

8-12 Reps

@10

Bench Press (Smith Machine)

3 Sets

8-12 Reps

@10

Lat Pulldown (Neutral Grip)

3 Sets

8-12 Reps

@10

Chest Fly (Cable)

3 Sets

8-12 Reps

@10

Cable Rear Delt Fly

3 Sets

10-15 Reps

@10

Day 1

Bench Press (Close Grip)

4 Sets

5-8 Reps

@10

Shoulder Press (Machine)

3 Sets

10-15 Reps

@10

Chest Press (Machine)

3 Sets

10-15 Reps

@10

Tricep Pushdown (Cable)

2 Sets

10-15 Reps

@10

Overhead Tricep Extension (Cable)

2 Sets

10-15 Reps

@10