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Muscle and Strength building exercises

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5.0
(1 rating)

Program Description

Build up a muscles and power

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 17, 2025 07:31
  • Last Edited
    Oct 10, 2025 06:50
Muscle Engagement
Front
Back
MuscleSet
Chest
16.3%
Triceps
15.3%
Front Delts
11.6%
Quadriceps
8.3%
Abs
8.1%
Glutes
6.6%
Hamstrings
5.1%
Upper Back
5%
Biceps
4.6%
Lower Back
3.6%
Calves
3.6%
Rear Delts
3.6%
Middle Delts
3.6%
Lats
1.8%
Forearms
1.2%
Adductors
1.2%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Dip (Machine)
3
12 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Dip (Machine)
3
12 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Dip (Machine)
3
12 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Dip (Machine)
3
12 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Dip (Machine)
3
12 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Dip (Machine)
3
12 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Dip (Machine)
3
12 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Dip (Machine)
3
12 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Dip (Machine)
3
12 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Dip (Machine)
3
12 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Dip (Assisted)
3
10 reps
RPE 8
8
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Dip (Assisted)
3
10 reps
RPE 8
8
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Dip (Assisted)
3
10 reps
RPE 8
8
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Dip (Assisted)
3
10 reps
RPE 8
8
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Dip (Assisted)
3
10 reps
RPE 8
8
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Dip (Assisted)
3
10 reps
RPE 8
8
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Dip (Assisted)
3
10 reps
RPE 8
8
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Dip (Assisted)
3
10 reps
RPE 8
8
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Dip (Assisted)
3
10 reps
RPE 8
8
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Dip (Assisted)
3
10 reps
RPE 8
8
Front Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Chest Fly (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Chest Fly (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Chest Fly (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Chest Fly (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Chest Fly (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Chest Fly (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Chest Fly (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Chest Fly (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Chest Fly (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Chest Fly (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Incline Bench Press (Barbell)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Incline Bench Press (Barbell)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Incline Bench Press (Barbell)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Incline Bench Press (Barbell)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Incline Bench Press (Barbell)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Incline Bench Press (Barbell)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Incline Bench Press (Barbell)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Incline Bench Press (Barbell)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Incline Bench Press (Barbell)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Incline Bench Press (Barbell)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Plank
2 Sets
2 mins
@8
3
Side Plank
4 Sets
1 mins
@8
4
Leg Raise (Captain's Chair)
3 Sets
30 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Back Extension
3 Sets
10 Reps
@8
7
Dip (Assisted)
3 Sets
10 Reps
@8
8
Front Raise
3 Sets
10 Reps
@8
Day 5
1
Seated Calf Raise
3 Sets
12 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
8 Reps
@8
4
Dip (Assisted)
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 4
1
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
2
Upright Row (Barbell)
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
French Press
3 Sets
10 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
7
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 1
1
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Seated Dip (Machine)
3 Sets
12 Reps
@8
6
Chest Fly (Machine)
3 Sets
12 Reps
@8
7
Back Extension
3 Sets
10 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserAge 35, Man
a day ago
1 week complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Awesome