logo
BoostcampPNG

Chest,back,arms,legs

by yong

Program Description

To build strength and muscle at the same time Simple.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 08:14
  • Last Edited
    Aug 12, 2025 12:25

Summary

Unleash your strength with this comprehensive 1-week program targeting your chest, back, arms, and legs over 4 intense training days. Each session is strategically designed to maximize muscle engagement and growth, featuring a mix of barbell and dumbbell exercises like Bench Press, Lat Pulldowns, and Deadlifts. Perfect for those with a garage gym setup, this program combines compound movements with isolation work to sculpt and define your physique. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Quadriceps
10.7%
Front Delts
9.1%
Hamstrings
8.9%
Upper Back
8.7%
Glutes
8.3%
Biceps
8.1%
Chest
7.8%
Middle Delts
7.6%
Lats
6.8%
Abs
4.5%
Rear Delts
2.7%
Adductors
2.3%
Lower Back
1.2%
Forearms
1.2%
Calves
1%
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
Bench Press (Barbell)
1
1
1
1
10-12 reps
12-15 reps
8-10 reps
3-7 reps
60%
55%
65%
80%
2
Pec Fly (Dumbbell)
1
12-20 reps
50%
3
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
70%
55%
4
Incline Bench Press (Dumbbell)
1
5-8 reps
80%
5
Seated Overhead Press (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
60%
60%
50%
6
Arnold Press
1
15-20 reps
50%
7
Lateral Raise (Dumbbell)
1
10-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5-8 reps
8-10 reps
12-15 reps
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
8-10 reps
12-15 reps
10-12 reps
75%
60%
65%
3
Deadlift (Barbell)
2
1
5-8 reps
12-15 reps
65%
50%
4
Inverted Row
1
1
8-10 reps
12-15 reps
100%
100%
5
Lying Rear Lateral Raise
1
1
5-8 reps
12-20 reps
80%
60%
6
Sit Up
1
5-8 reps
100%
7
Side Crunch (Cable)
1
15-20 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
10-12 reps
12-15 reps
65%
70%
2
Bicep Curl (Barbell)
1
1
1
10-12 reps
5-8 reps
10-12 reps
60%
80%
65%
3
Hammer Curl
1
8-12 reps
65%
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
12-15 reps
75%
60%
5
One Arm Lateral Raise (Cable)
1
12-20 reps
55%
6
Single Arm Pushdown
1
12-15 reps
50%
7
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
5-8 reps
65%
80%
8
French Press
1
1
8-10 reps
5-8 reps
50%
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10-12 reps
100%
2
Lunge (Barbell)
1
1
5-8 reps
12-15 reps
70%
60%
3
Lying Leg Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
65%
55%
50%
4
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
12-15 reps
60%
65%
65%
5
Zercher Squat (Barbell)
2
12-15 reps
60%
6
Overhead Squat
1
-
100%
7
Standing Calf Raise
1
15-30 reps
60%
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
8-10 Reps
3-7 Reps
60%
55%
65%
80%
2
Pec Fly (Dumbbell)
1 Set
12-20 Reps
50%
3
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
70%
55%
4
Incline Bench Press (Dumbbell)
1 Set
5-8 Reps
80%
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
60%
60%
50%
6
Arnold Press
1 Set
15-20 Reps
50%
7
Lateral Raise (Dumbbell)
1 Set
10-20 Reps
50%
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
12-15 Reps
75%
70%
65%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
10-12 Reps
75%
60%
65%
3
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
12-15 Reps
65%
50%
4
Inverted Row
1 Set
1 Set
8-10 Reps
12-15 Reps
100%
100%
5
Lying Rear Lateral Raise
1 Set
1 Set
5-8 Reps
12-20 Reps
80%
60%
6
Sit Up
1 Set
5-8 Reps
100%
7
Side Crunch (Cable)
1 Set
15-20 Reps
100%
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
12-15 Reps
65%
70%
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
10-12 Reps
60%
80%
65%
3
Hammer Curl
1 Set
8-12 Reps
65%
4
Lateral Raise (Dumbbell)
1 Set
1 Set
5-8 Reps
12-15 Reps
75%
60%
5
One Arm Lateral Raise (Cable)
1 Set
12-20 Reps
55%
6
Single Arm Pushdown
1 Set
12-15 Reps
50%
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
5-8 Reps
65%
80%
8
French Press
1 Set
1 Set
8-10 Reps
5-8 Reps
50%
65%
Day 4
1
Squat (Bodyweight)
1 Set
10-12 Reps
100%
2
Lunge (Barbell)
1 Set
1 Set
5-8 Reps
12-15 Reps
70%
60%
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
15-20 Reps
65%
55%
50%
4
Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
12-15 Reps
60%
65%
65%
5
Zercher Squat (Barbell)
2 Sets
12-15 Reps
60%
6
Overhead Squat
1 Set
-
100%
7
Standing Calf Raise
1 Set
15-30 Reps
60%