Program Description
If you have only an hour a day to workout and you want to train 7 days a week. Arm emphasis because personally it’s a weak point.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout50 minutes
- CreatedJan 27, 2025 12:04
- Last EditedFeb 02, 2025 11:45
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8-9
3A
Overhead Tricep Extension (Dumbbell)
3
5 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
5 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3A
Incline Curl (Dumbbell)
3
5 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
5 reps
-
1B
Hammer Curl
3
5 reps
-
2
Menno Curls
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
5 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Dumbbell)
3
5 reps
-
3A
Bicep Curl (Barbell)
3
5 reps
-
3B
Dip (Weighted)
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
-
2
Dumbbell Row
3
5 reps
-
3
Hammer Curl
3
5 reps
-
4
Lying DB Bicep Curl
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
5 reps
-
1B
Front Squat (Barbell)
3
5 reps
-
2A
Good Morning
3
5 reps
-
2B
Skull Crusher (Barbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
5 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
@7-8
2
Incline Bench Press (Dumbbell)3 Sets
5 Reps
@8-9
3A
Overhead Tricep Extension (Dumbbell)3 Sets
5 Reps
@8-9
3B
Lateral Raise (Dumbbell)3 Sets
5 Reps
@8-9
Day 2
1
Chin-Up (Weighted)4 Sets
5 Reps
-
2
Barbell Row4 Sets
5 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
5 Reps
-
3B
Rear Delt Fly (Dumbbell)3 Sets
5 Reps
-
Day 4
1
Squat (Barbell)4 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
5 Reps
-
3
Walking Lunge (Dumbbell)3 Sets
10 Reps
-
4
Standing Calf Raise3 Sets
15 Reps
-
Day 6
1
Chin-Up (Weighted)4 Sets
5 Reps
-
2
Dumbbell Row3 Sets
5 Reps
-
3
Hammer Curl3 Sets
5 Reps
-
4
Lying DB Bicep Curl3 Sets
5 Reps
-
Day 3
1A
Skull Crusher (Barbell)3 Sets
5 Reps
-
1B
Hammer Curl3 Sets
5 Reps
-
2
Menno Curls3 Sets
5 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
5 Reps
-
Day 5
1
Incline Bench Press (Barbell)4 Sets
5 Reps
-
2
Overhead Press (Dumbbell)3 Sets
5 Reps
-
3A
Bicep Curl (Barbell)3 Sets
5 Reps
-
3B
Dip (Weighted)3 Sets
5 Reps
-
Day 7
1A
Bicep Curl (Dumbbell)3 Sets
5 Reps
-
1B
Front Squat (Barbell)3 Sets
5 Reps
-
2A
Good Morning3 Sets
5 Reps
-
2B
Skull Crusher (Barbell)3 Sets
5 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
5 Reps
-