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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
    Nov 11, 2025 06:22

Summary

Transform your physique with this comprehensive 10-week Muscle and Strength Building program. Designed for five days a week, this plan combines machine, bodyweight, and cable exercises to target all major muscle groups, ensuring balanced development and enhanced strength. Each workout is structured to maximize efficiency and intensity, featuring exercises like Leg Press, Plank, and Chest Press, tailored to push your limits. Embrace the journey and watch as you build muscle and strength like never before!
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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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
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
2 months ago
1 week complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Awesome