logo
BoostcampPNG

ppl-arms, chest back-

by Macauley

Program Description

Gain muscle

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Nov 22, 2025 05:38
  • Last Edited
    Nov 22, 2025 05:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Biceps
13.8%
Front Delts
10.3%
Upper Back
10.1%
Forearms
8.2%
Chest
7%
Lats
5.2%
Quadriceps
5.2%
Hamstrings
5.2%
Middle Delts
4.9%
Glutes
3.3%
Calves
3.3%
Rear Delts
2.8%
Abs
2.3%
Adductors
0.9%
Lower Back
0.7%
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 (Dumbbell)
1
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 9
RPE 10
3
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
1
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 10
8
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Upper Row
1
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 10
3
Rope Pull Down
1
2
10 reps
8 reps
RPE 6
RPE 10
4
Face Pull
1
2
8 reps
10 reps
RPE 7
RPE 10
5
Shrug (Dumbbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
6
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
9 reps
7 reps
RPE 5
RPE 8
RPE 10
2
Leg Extension
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Reverse Curl (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
8
Forearm Cable Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
2
8 reps
10 reps
RPE 8
RPE 10
3
Pull Down Machine
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Face Pull
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Bench Press (Barbell)
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Low To Highs Fly
1
2
10 reps
8 reps
RPE 8
RPE 10
7
High To Low Fly
1
2
10 reps
8 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
9
Front Raise
3
10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Seated Upper Row
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@5
@8
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@5
@8
@10
3
Rope Pull Down
1 Set
2 Sets
10 Reps
8 Reps
@6
@10
4
Face Pull
1 Set
2 Sets
8 Reps
10 Reps
@7
@10
5
Shrug (Dumbbell)
1 Set
2 Sets
14 Reps
12 Reps
@7
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@5
@8
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@8
@10
8
Hammer Curl (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
12 Reps
9 Reps
7 Reps
@5
@8
@10
2
Leg Extension
1 Set
3 Sets
10 Reps
10 Reps
@8
@10
3
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@8
@10
4
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@10
5
Standing Calf Raise
4 Sets
15 Reps
@10
6
Seated Calf Raise
3 Sets
12 Reps
@10
Day 4
1
Skull Crusher (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@5
@9
@10
2
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@5
@9
@10
3
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
6
Hammer Curl (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
Reverse Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
8
Forearm Cable Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@8
@10
2
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
8 Reps
10 Reps
@8
@10
3
Pull Down Machine
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
4
Face Pull
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
5
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@8
@10
6
Low To Highs Fly
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
High To Low Fly
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
9
Front Raise
3 Sets
10 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@5
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@5
@9
@10
3
Chest Press (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
4
Skull Crusher (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@5
@9
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@5
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
8
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10