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Andys Program

by Andy Fox

Program Description

Get ripped

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jun 16, 2025 04:27
  • Last Edited
    Sep 14, 2025 07:02

Summary

Dive into Andy's Program, a focused 1-week training plan designed to maximize your strength gains with just three workouts. Each session incorporates a blend of compound and isolation exercises, targeting major muscle groups like the chest, back, shoulders, and legs. With a mix of machines, free weights, and bodyweight movements, you'll build muscle and improve your overall fitness efficiently. Get ready to push your limits and see real results in just a week!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.2%
Triceps
11.4%
Chest
9.8%
Quadriceps
9.8%
Front Delts
9.4%
Lats
9.4%
Middle Delts
8.9%
Biceps
8.3%
Hamstrings
7.1%
Glutes
4.5%
Rear Delts
3%
Abs
2.6%
Lower Back
1.8%
Abductors
0.8%
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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
Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Bayesian Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Hack Squat
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Bayesian Curl
2
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Smith Machine)
4 Sets
8 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
4
Chest Fly (Cable)
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
-
7
Bayesian Curl
2 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
-
3
Lateral Raise (Machine)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Bayesian Curl
2 Sets
12 Reps
-
Day 2
1
Leg Press (45 Degrees)
4 Sets
10 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Hamstring Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Hanging Leg Raise
2 Sets
10 Reps
-