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Dru

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Program Description

Introducing the Dru program, a focused 1-week training plan designed for those looking to maximize their strength and muscle gains in just three days a week. Each session targets key muscle groups through a variety of machine and free weight exercises, including calf raises, chest presses, and T-bar rows. With a mix of high-rep and intensity-based sets, you'll challenge your body while honing your lifting technique. Get ready to push your limits and see real results in just one week!

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Mar 22, 2026 03:58
  • Last Edited
    Mar 22, 2026 10:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Front Delts
12%
Chest
9.7%
Biceps
8.9%
Quadriceps
8%
Hamstrings
8%
Upper Back
6.9%
Glutes
5.7%
Lats
5.2%
Calves
4.6%
Middle Delts
4%
Abductors
3.4%
Adductors
3.4%
Forearms
3.2%
Lower Back
1.1%
Abs
1.1%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Pendulum Squat
3
12 reps
-
3
Leg Extension
4
12 reps
-
4
Seated Hamstring Curl
1
2
1
10 reps
12 reps
20 reps
-
-
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Shrug (Dumbbell)
1
2
12 reps
15 reps
-
-
6
Seated Row (Cable)
3
12 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Hammer Curl (Dumbbell)
4
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
2
Pendulum Squat
3 Sets
12 Reps
-
3
Leg Extension
4 Sets
12 Reps
-
4
Seated Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
20 Reps
-
-
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
3 Sets
12 Reps
-
Day 2
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Shoulder Press (Machine)
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Cable)
4 Sets
12 Reps
-
5
Shrug (Dumbbell)
1 Set
2 Sets
12 Reps
15 Reps
-
-
6
Seated Row (Cable)
3 Sets
12 Reps
-
Day 4
No exercises added to this day
Day 5
1
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
12 Reps
-
3
Seated Hamstring Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
3 Sets
12 Reps
-
Day 6
1
Bench Press (Close Grip)
4 Sets
8 Reps
-
2
Incline Chest Press (Machine)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Hammer Curl (Dumbbell)
4 Sets
12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-