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erens program

by Charlie R.
5.0
(1 rating)

Program Description

Dive into Eren's Program, a focused 1-week bodybuilding journey designed for intermediate lifters. With four intense sessions each week, you'll sculpt and strengthen your upper body through a variety of targeted exercises, including the Incline Bench Press and Pec Deck. Each 90-minute workout combines strength training with muscle sculpting techniques, ensuring you maximize your gains. Equip yourself with the full gym setup and get ready to elevate your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Women's
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Feb 23, 2026 12:55
  • Last Edited
    Mar 14, 2026 04:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.7%
Front Delts
15.3%
Biceps
14.8%
Chest
13.8%
Lats
11.8%
Upper Back
11.8%
Middle Delts
6.9%
Rear Delts
5.4%
Forearms
2.5%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7 reps
-
2
Pec Deck (Machine)
1
1
8 reps
6 reps
-
-
3
Chest Fly (Cable)
2
7 reps
-
4
Tricep Rope Push Down (Cable)
2
-
5
unilateral cable push down
2
-
6
One Arm Lateral Raise (Cable)
1
-
7
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
T-Bar Row
2
-
4
one arm rear delt machine
2
-
5
Preacher Curl (Machine)
3
-
6
Bayesian Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Lat Pulldown (Close Grip)
2
-
5
Seated Row (Cable)
2
-
6
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
one arm rear delt machine
2
-
4
Preacher Curl (Machine)
2
-
5
Bayesian Curl
2
-
6
Tricep Rope Push Down (Cable)
2
-
7
unilateral cable push down
2
-
Week 1
1 / 1 Weeks
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
one arm rear delt machine
2 Sets
-
5
Preacher Curl (Machine)
3 Sets
-
6
Bayesian Curl
2 Sets
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Chest Fly (Cable)
2 Sets
-
4
Lat Pulldown (Close Grip)
2 Sets
-
5
Seated Row (Cable)
2 Sets
-
6
T-Bar Row
2 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
-
2
One Arm Lateral Raise (Cable)
2 Sets
-
3
one arm rear delt machine
2 Sets
-
4
Preacher Curl (Machine)
2 Sets
-
5
Bayesian Curl
2 Sets
-
6
Tricep Rope Push Down (Cable)
2 Sets
-
7
unilateral cable push down
2 Sets
-
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
7 Reps
-
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
3
Chest Fly (Cable)
2 Sets
7 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
-
5
unilateral cable push down
2 Sets
-
6
One Arm Lateral Raise (Cable)
1 Set
-
7
Seated Shoulder Press (Dumbbell)
2 Sets
-