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
Jun 19, 2025 05:05

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

Tricep Pushdown (Cable)

2

12 reps

-

7

Bicep Curl (Machine)

2

12 reps

-

Day 2

1

Squat (Barbell)

4

10 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

3

Leg Press

3

10 reps

-

4

Hamstring Curl

3

10 reps

-

5

Hanging Leg Raise

2

10 reps

-

Day 3

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

Tricep Extension (Cable)

3

10 reps

-

6

Hammer Curl (Cable)

2

12 reps

-

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

Tricep Pushdown (Cable)

2 Sets

12 Reps

-

7

Bicep Curl (Machine)

2 Sets

12 Reps

-

Day 2

1

Squat (Barbell)

4 Sets

10 Reps

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

-

3

Leg Press

3 Sets

10 Reps

-

4

Hamstring Curl

3 Sets

10 Reps

-

5

Hanging Leg Raise

2 Sets

10 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

Tricep Extension (Cable)

3 Sets

10 Reps

-

6

Hammer Curl (Cable)

2 Sets

12 Reps

-