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Loading phase gym

by Bryce L.
1 athletes joined

Program Description

get used to working out. push sets hard, leave maybe two reps in reserve, drink LOTS of water during workout and rest ATLEAST two minutes between your sets

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 22, 2025 06:08
  • Last Edited
    Nov 22, 2025 07:41
Muscle Engagement
Front
Back
MuscleSet
Biceps
14%
Upper Back
13.6%
Lats
12.4%
Triceps
10.7%
Chest
8.3%
Abs
8.3%
Hamstrings
6.2%
Quadriceps
6.2%
Calves
6.2%
Front Delts
5.8%
Middle Delts
5.8%
Forearms
1.7%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8
2
Pec Deck (Machine)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8
2
Pec Deck (Machine)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 8
3
T-Bar Row
3
8-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 8
3
T-Bar Row
3
8-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Leg Extension
3
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 8.5
5
Cable Crunch
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Leg Extension
3
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 8.5
5
Cable Crunch
2
15-20 reps
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
8-12 Reps
@8
2
Pec Deck (Machine)
2 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Seated Row (Cable)
2 Sets
8-12 Reps
@8
3
T-Bar Row
3 Sets
8-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
@7.5
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
Day 3
1
Leg Curl
3 Sets
10-15 Reps
@8
2
Leg Extension
3 Sets
10-15 Reps
@8
3
Seated Calf Raise
3 Sets
10-15 Reps
@8
4
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@8.5
5
Cable Crunch
2 Sets
15-20 Reps
@8