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Gains without Brains

by Seamus’s B.

Program Description

This is a 6 week 2 day a week hypertrophy and strength program designed for listers who want maximum results without overthinking every workout. It’s built for people who train hard and love a good pump, and includes a reload and maxing out week on week 4 to help track strength. This program can be reused on the same 6 week schedule continuously.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 27, 2025 05:25
  • Last Edited
    Jul 10, 2025 01:14

Summary

Unlock your potential with "Gains without Brains," a focused 6-week program designed for serious lifters ready to push their limits. With six days of intense workouts each week, you'll target every major muscle group through a combination of barbell and machine exercises, including squats, bench presses, and deadlifts. Expect to build strength and muscle while refining your technique with detailed video demonstrations. Get ready to transform your physique and elevate your performance!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Straight Leg Calf Raise
3
20 reps
RPE 7
4A
Leg Extension
3
10 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7
5
Sled Push
2
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Straight Leg Calf Raise
3
20 reps
RPE 7
4A
Leg Extension
3
10 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7
5
Sled Push
2
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Straight Leg Calf Raise
3
20 reps
RPE 7
4A
Leg Extension
3
10 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7
5
Sled Push
2
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
20 reps
RPE 6
2
Leg Extension
3
15 reps
RPE 5
3
Romanian Deadlift (Barbell)
3
7 reps
RPE 5
4
Bike
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Straight Leg Calf Raise
3
20 reps
RPE 7
4A
Leg Extension
3
10 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7
5
Sled Push
2
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Straight Leg Calf Raise
3
20 reps
RPE 7
4A
Leg Extension
3
10 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7
5
Sled Push
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8 reps
RPE 7
5A
Single Arm Iso Row
3
12 reps
RPE 6
5B
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8 reps
RPE 7
5A
Single Arm Iso Row
3
12 reps
RPE 6
5B
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8 reps
RPE 7
5A
Single Arm Iso Row
3
12 reps
RPE 6
5B
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 5
2
Bench Press (Barbell)
3
10 reps
RPE 5
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Cable Crunch
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8 reps
RPE 7
5A
Single Arm Iso Row
3
12 reps
RPE 6
5B
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8 reps
RPE 7
5A
Single Arm Iso Row
3
12 reps
RPE 6
5B
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
810 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Pallof Press
3
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
810 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Pallof Press
3
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
810 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Pallof Press
3
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
810 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Pallof Press
3
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
810 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Pallof Press
3
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
20 reps
RPE 9
2
Pendulum Squat
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
20 reps
RPE 9
2
Pendulum Squat
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
20 reps
RPE 9
2
Pendulum Squat
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 9
4
Push Up (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
20 reps
RPE 9
2
Pendulum Squat
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
20 reps
RPE 9
2
Pendulum Squat
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 7
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl (Cable)
3
12 reps
RPE 7
6
Cable Wrist Curl
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 7
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl (Cable)
3
12 reps
RPE 7
6
Cable Wrist Curl
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 7
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl (Cable)
3
12 reps
RPE 7
6
Cable Wrist Curl
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
20 reps
RPE 7
2
Leg Curl
2
20 reps
RPE 7
3
Squat (Barbell)
1
1 reps
RPE 10
4
Walk
1
10 mins
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 7
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl (Cable)
3
12 reps
RPE 7
6
Cable Wrist Curl
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 7
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl (Cable)
3
12 reps
RPE 7
6
Cable Wrist Curl
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Cable Crunch
2
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Straight Leg Calf Raise
3 Sets
20 Reps
@7
4A
Leg Extension
3 Sets
10 Reps
@7
4B
Hamstring Curl
3 Sets
10 Reps
@7
5
Sled Push
2 Sets
1 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
4 Sets
5 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
5A
Single Arm Iso Row
3 Sets
12 Reps
@6
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
810 Reps
@7
4
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
5
Spider Curl
3 Sets
10 Reps
@7
6
Tricep Extension (Cable)
3 Sets
15 Reps
@8
7
Pallof Press
3 Sets
20 Reps
@5
Day 4
1
Straight Leg Calf Raise
3 Sets
20 Reps
@9
2
Pendulum Squat
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Walking Lunge
3 Sets
15 Reps
@9
5
Hanging Leg Raise
3 Sets
10 Reps
@9
Day 5
1
Pull-Up (Weighted)
5 Sets
6 Reps
@8
2
Cable Low Row
3 Sets
12 Reps
@7
3
Shrug (Dumbbell)
3 Sets
15 Reps
@9
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5
Hammer Curl (Cable)
3 Sets
12 Reps
@7
6
Cable Wrist Curl
3 Sets
20 Reps
@8
Day 6
1
Bench Press (Paused)
2 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Chest Fly (Cable)
3 Sets
12 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4B
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Cable Crunch
2 Sets
AMRAP
@10