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Idk

by Kaigen

Program Description

**Idk** is a comprehensive 6-week bodybuilding program designed for advanced lifters seeking to sculpt and build muscle. With 30 workouts scheduled over the duration, each session lasts approximately 80 minutes and targets different muscle groups through a variety of exercisesnn, including the Incline Bench Press, Lat Pulldown, and Hack Squat. This program emphasizes intensity and volume, ensuring you challenge your limits while utilizing a full gym setup. Prepare to transform your physique and elevate your strength with this structured approach to muscle building!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 22, 2025 11:34
  • Last Edited
    Aug 31, 2025 07:08

Summary

Unlock your strength potential with this comprehensive 6-week program designed for those ready to push their limits. Comprising five training days each week, you'll engage in a balanced mix of push, pull, and upper body workouts, utilizing a full gym setup. Each session targets key muscle groups through a variety of effective exercises, ensuring you build muscle and enhance endurance. Get ready to elevate your fitness journey and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Biceps
9.5%
Chest
8%
Triceps
8%
Hamstrings
7.7%
Lats
7.5%
Middle Delts
7.3%
Upper Back
7.1%
Quadriceps
7%
Rear Delts
5.5%
Glutes
5.3%
Lower Back
5.3%
Adductors
3.5%
Calves
3.5%
Abs
1.8%
Forearms
1.5%
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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
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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
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Front Raise
3
-
6
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Front Raise
3
-
6
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Front Raise
3
-
6
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Front Raise
3
-
6
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Front Raise
3
-
6
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Front Raise
3
-
6
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Standing Pullover (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Face Away Cable Curl
3
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Standing Pullover (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Face Away Cable Curl
3
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Standing Pullover (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Face Away Cable Curl
3
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Standing Pullover (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Face Away Cable Curl
3
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Standing Pullover (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Face Away Cable Curl
3
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Standing Pullover (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Face Away Cable Curl
3
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Sissy Squat (Weighted)
2
-
5
Hyperextension
2
-
6
Calf Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hack Squat
1
-
5
Hyperextension
1
-
6
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hack Squat
1
-
5
Hyperextension
1
-
6
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hack Squat
1
-
5
Hyperextension
1
-
6
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hack Squat
1
-
5
Hyperextension
1
-
6
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hack Squat
1
-
5
Hyperextension
1
-
6
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Keenan Flaps
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Face Away Cable Curl
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Keenan Flaps
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Face Away Cable Curl
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Keenan Flaps
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Face Away Cable Curl
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Keenan Flaps
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Face Away Cable Curl
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Keenan Flaps
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Face Away Cable Curl
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Keenan Flaps
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Face Away Cable Curl
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Hyperextension
2
-
6
Calf Raise (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Hyperextension
2
-
6
Calf Raise (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Hyperextension
2
-
6
Calf Raise (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Hyperextension
2
-
6
Calf Raise (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Hyperextension
2
-
6
Calf Raise (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Hyperextension
2
-
6
Calf Raise (Machine)
2
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
Overhead Tricep Extension (Cable)
2 Sets
-
5
Front Raise
3 Sets
-
6
Lateral Raise (Cable)
3 Sets
-
Day 2
1
Lat Pulldown
2 Sets
-
2
Standing Pullover (Cable)
2 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Face Away Cable Curl
3 Sets
-
5
Hammer Curl (Cable)
2 Sets
-
6
Reverse Pec Deck
2 Sets
-
Day 4
1
Pec Deck (Machine)
2 Sets
-
2
Keenan Flaps
2 Sets
-
3
Overhead Tricep Extension (Cable)
2 Sets
-
4
Face Away Cable Curl
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Front Raise
2 Sets
-
7
Reverse Pec Deck
2 Sets
-
Day 5
1
Hip Adductor (Machine)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Hamstring Curl
2 Sets
-
4
Hack Squat
2 Sets
-
5
Hyperextension
2 Sets
-
6
Calf Raise (Machine)
2 Sets
-
Day 3
1
Hip Adductor (Machine)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Curl
2 Sets
-
4
Sissy Squat (Weighted)
2 Sets
-
5
Hyperextension
2 Sets
-
6
Calf Raise (Machine)
2 Sets
-