Musclebob

by Gabriel C.

Program Description

Muscle bob gainz

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
Aug 31, 2025 07:09

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

10.2%

Lats

10.2%

Quadriceps

9.7%

Triceps

8.1%

Upper Back

7.9%

Biceps

7.7%

Front Delts

7.6%

Glutes

6.9%

Hamstrings

5.9%

Middle Delts

5.4%

Abs

5.4%

Lower Back

4.6%

Calves

4.1%

Adductors

4.1%

Forearms

0.8%

Abductors

0.8%

Rear Delts

0.6%

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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 (Barbell)

5-8 reps

RPE 10

Incline Bench Press (Dumbbell)

8-12 reps

RPE 10

Tricep Pushdown (Cable)

10-15 reps

RPE 10

Lateral Raise (Cable)

10-15 reps

RPE 10

Overhead Tricep Extension (Cable)

10-15 reps

RPE 10

One Arm Lateral Raise (Dumbbell)

10-15 reps

RPE 10

Day 2

Pull-Up (Weighted)

5-8 reps

10-20 reps

RPE 10

Single Arm Row (Dumbbell)

8-12 reps

RPE 10

Bicep Curl (Cable)

10-15 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

Bench Press (Paused)

5-8 reps

RPE 10

Seated Row (Cable)

8-12 reps

RPE 10

Seated Shoulder Press (Dumbbell)

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 1

Bench Press (Barbell)

4 Sets

5-8 Reps

@10

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

@10

Tricep Pushdown (Cable)

2 Sets

10-15 Reps

@10

Lateral Raise (Cable)

2 Sets

10-15 Reps

@10

Overhead Tricep Extension (Cable)

2 Sets

10-15 Reps

@10

One Arm Lateral Raise (Dumbbell)

2 Sets

10-15 Reps

@10

Day 2

Pull-Up (Weighted)

3 Sets

1 Set

5-8 Reps

10-20 Reps

@10

Single Arm Row (Dumbbell)

3 Sets

8-12 Reps

@10

Bicep Curl (Cable)

3 Sets

10-15 Reps

@10

Preacher Curl (Dumbbell)

3 Sets

10-15 Reps

@10

Pullover (Dumbbell)

3 Sets

10-15 Reps

@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 4

Bench Press (Paused)

3 Sets

5-8 Reps

@10

Seated Row (Cable)

3 Sets

8-12 Reps

@10

Seated Shoulder Press (Dumbbell)

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