logo
BoostcampPNG

Giga Chad Annihilation

by Velizar

Program Description

I actually have no idea what im doing 🤪о

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Strength
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Mar 30, 2026 10:48
  • Last Edited
    Mar 31, 2026 04:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Upper Back
12.6%
Front Delts
11.4%
Chest
9.9%
Lats
8.9%
Quadriceps
7.4%
Biceps
7.4%
Hamstrings
6.4%
Glutes
5.9%
Rear Delts
4.4%
Forearms
3%
Middle Delts
3%
Calves
2%
Abs
1.5%
Adductors
0.7%
Abductors
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
Squat (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
4
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
5
Calf Raise (Machine)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
2
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
3
Dip (Weighted)
1
1
1
10 reps
8 reps
5 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
5
Deficit Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
5 reps
RPE 8-9.5
RPE 8-9.5
RPE 8-9.5
2
Lat Pulldown
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
3
Barbell Row
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
4
Seated Row (Cable)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
5
Face Pull
1
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
6
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
3
Reverse Pec Deck
1
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
4
Incline Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
8-10 reps
5-8 reps
5-6 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
2
Lying Leg Curl
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
3
Straight Arm Pulldown
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
4
Chest Supported Row (Machine)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
2
Incline Curl (Dumbbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
3
Skull Crusher (Dumbbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 7-8.5
RPE 7-8.5
RPE 7-8.5
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
@7-8.5
@7-8.5
@7-8.5
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
@7-8.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
3
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7-8.5
@7-8.5
@7-8.5
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
@7-8.5
5
Deficit Push Up
2 Sets
AMRAP
@9
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@8-9.5
@8-9.5
@8-9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
3
Barbell Row
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
5
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
@7-8.5
@7-8.5
@7-8.5
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
@7-8.5
@7-8.5
@7-8.5
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
@7-8.5
@7-8.5
@7-8.5
Day 5
1
Clean Deadlift
1 Set
1 Set
1 Set
8-10 Reps
5-8 Reps
5-6 Reps
@7-8.5
@7-8.5
@7-8.5
2
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
@7-8.5
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
Day 6
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
3
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@7-8.5
@7-8.5
@7-8.5