Program Description
Gain Muscle
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout70 minutes
- CreatedJun 05, 2024 04:16
- Last EditedJun 19, 2024 12:10
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Barbell Row
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Seated Row (Machine)
4
10 reps
5
Lat Prayer
3
12 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Bench Press (Paused)
3
6 reps
3
Dip (Bodyweight)
3
4
Lateral Raise (Cable)
3
12 reps
5
Chest Fly (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Stiff Leg Deadlift
3
7 reps
3
Leg Curl
3
15 reps
4
Lunge (Dumbbell)
3
10 reps
5
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Dumbbell Row
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Seated Row (Machine)
4
10 reps
5
Lat Prayer
3
12 reps
6
Hammer Curl
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Chest Fly (Cable)
4
12 reps
5
Lateral Raise (Cable)
3
8 reps
6
Dip (Bodyweight)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Stiff Leg Deadlift
3
7 reps
3
Leg Curl
3
15 reps
4
Lunge (Dumbbell)
3
10 reps
5
Hyperextension
3
6
Seated Calf Raise
3
20 reps
Week 1
1 / 1 Weeks
Day 5
1
Overhead Press (Barbell)4 Sets
8 Reps
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)3 Sets
10 Reps
4
Chest Fly (Cable)4 Sets
12 Reps
5
Lateral Raise (Cable)3 Sets
8 Reps
6
Dip (Bodyweight)3 Sets
Day 1
1
Lat Pulldown4 Sets
12 Reps
2
Barbell Row3 Sets
8 Reps
3
Bicep Curl (Dumbbell)3 Sets
8 Reps
4
Seated Row (Machine)4 Sets
10 Reps
5
Lat Prayer3 Sets
12 Reps
6
Hammer Curl3 Sets
10 Reps
Day 2
1
Incline Bench Press (Dumbbell)4 Sets
8 Reps
2
Bench Press (Paused)3 Sets
6 Reps
3
Dip (Bodyweight)3 Sets
4
Lateral Raise (Cable)3 Sets
12 Reps
5
Chest Fly (Cable)4 Sets
12 Reps
6
Single Arm Tricep Extension (Cable)4 Sets
12 Reps
Day 6
1
High Bar Squat (Barbell)4 Sets
8 Reps
2
Stiff Leg Deadlift3 Sets
7 Reps
3
Leg Curl3 Sets
15 Reps
4
Lunge (Dumbbell)3 Sets
10 Reps
5
Hyperextension3 Sets
6
Seated Calf Raise3 Sets
20 Reps
Day 3
1
High Bar Squat (Barbell)4 Sets
8 Reps
2
Stiff Leg Deadlift3 Sets
7 Reps
3
Leg Curl3 Sets
15 Reps
4
Lunge (Dumbbell)3 Sets
10 Reps
5
Seated Calf Raise3 Sets
20 Reps
Day 4
1
Lat Pulldown4 Sets
12 Reps
2
Dumbbell Row3 Sets
8 Reps
3
Bicep Curl (Dumbbell)3 Sets
8 Reps
4
Seated Row (Machine)4 Sets
10 Reps
5
Lat Prayer3 Sets
12 Reps
6
Hammer Curl3 Sets
10 Reps