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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!
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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