logo
BoostcampPNG

Toomas

by Tom S.

Program Description

Sssss

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Mar 15, 2024 02:03
  • Last Edited
    Jul 29, 2025 12:02

Summary

Unlock your strength potential with the Toomas program, designed for a focused week of training. This 2-day split emphasizes push and pull movements, targeting major muscle groups with exercises like the Smith Machine Incline Bench Press and Lat Pulldown. Each session is structured to maximize your gains, combining compound lifts and isolation work for balanced development. Perfect for those ready to elevate their fitness journey with effective, gym-based workouts.

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Biceps
15.8%
Upper Back
14.7%
Lats
13.3%
Chest
12.2%
Front Delts
10.8%
Middle Delts
9.7%
Rear Delts
3.6%
Forearms
3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
20 reps
8 reps
-
-
2
Bench Press (Barbell)
3
8 reps
-
3
Shoulder Press (Machine)
1
3
20 reps
8 reps
-
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press
1
2
20 reps
8 reps
-
-
6
Skull Crusher
2
2
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
20 reps
8 reps
-
-
2
Seated Row (Cable)
1
3
15 reps
8 reps
-
-
3
T-Bar Row
3
6 reps
-
4
Rear Delt Fly (Dumbbell)
2
8 reps
-
5
Preacher Curl (Dumbbell)
1
3
15 reps
8 reps
-
-
6
Hammer Curl
3
8 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
20 Reps
8 Reps
-
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Shoulder Press (Machine)
1 Set
3 Sets
20 Reps
8 Reps
-
-
4
Lateral Raise (Cable)
3 Sets
8 Reps
-
5
JM Press
1 Set
2 Sets
20 Reps
8 Reps
-
-
6
Skull Crusher
2 Sets
2 Sets
8 Reps
-
-
Day 2
1
Lat Pulldown
1 Set
3 Sets
20 Reps
8 Reps
-
-
2
Seated Row (Cable)
1 Set
3 Sets
15 Reps
8 Reps
-
-
3
T-Bar Row
3 Sets
6 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
-
5
Preacher Curl (Dumbbell)
1 Set
3 Sets
15 Reps
8 Reps
-
-
6
Hammer Curl
3 Sets
8 Reps
-