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GAINZ

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Program Description

THIS IS A VERY SIMPLE MUSCLE GAINING PROGRAM AND ALSO STRENGHT

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 15, 2024 05:09
  • Last Edited
    Jun 18, 2025 11:29

Summary

Unleash your potential with the GAINZ program, a focused 1-week training plan designed for serious lifters. Comprising 4 days of intense workouts, this program targets major muscle groups through a combination of barbell and dumbbell exercises, ensuring balanced development and strength gains. Each session emphasizes high-rep ranges to maximize hypertrophy, making it ideal for those looking to pack on muscle. Get ready to push your limits and see real results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Upper Back
13.3%
Biceps
11.4%
Front Delts
11%
Middle Delts
10.5%
Chest
9.5%
Lats
8.1%
Rear Delts
5.2%
Quadriceps
4.8%
Hamstrings
4.3%
Forearms
1.9%
Glutes
1.9%
Adductors
1%
Abs
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Bayesian Curl
3
8-12 reps
RPE 10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 10
2
Barbell Row
3
8-12 reps
RPE 10
3
Single Arm Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Bayesian Curl
3 Sets
8-12 Reps
@10
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
7
Leg Curl
3 Sets
8-12 Reps
@10
Day 1
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Single Arm Rear Delt Cable Fly
3 Sets
8-12 Reps
@10
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5
Bayesian Curl
3 Sets
8-12 Reps
@10
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Low Bar)
3 Sets
8 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
@10
3
Single Arm Row (Cable)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6
Seated Military Press (Smith Machine)
3 Sets
8-12 Reps
@10