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X-Athlean GYM machine supersets

by Anton Razumov
1 athletes joined

Program Description

Build muscle within a no long workout time in the GYM

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Dec 23, 2024 03:16
  • Last Edited
    Feb 08, 2025 05:00
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4.8 Stars with 10, 000+ Ratings
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
Jump Rope
1
5-15 mins
RPE 10
2A
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 10
2B
Chest Supported Row (Dumbbell)
4
8-15 reps
RPE 10
3A
Chest Fly (Cable)
4
8-15 reps
RPE 8-10
3B
Pull Apart (Cable)
4
8-15 reps
RPE 8-10
4A
Straight Arm Pulldown
4
8-15 reps
RPE 7-10
4B
Face Pull
4
8-15 reps
RPE 7-10
5A
Knee Raise (Captain's Chair)
4
5-30 reps
RPE 8-10
5B
Farmer's Walk (Weighted)
4
60-180 secs
RPE 8-10
6
Stretching
1
5-15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 8-10
2A
Overhead Tricep Extension (Cable)
4
15-30 reps
RPE 8-10
2B
Hammer Curl (Cable)
4
15-30 reps
RPE 8-10
3A
Shoulder Press (Machine)
4
8-15 reps
RPE 8-10
3B
Leg Press (45 Degrees)
4
8-15 reps
RPE 8-10
4A
Incline Tricep Extension (Dumbbell)
4
15-30 reps
RPE 8-10
4B
Spider Curl
4
8-15 reps
RPE 8-10
5A
Reverse Pec Deck
4
20-40 reps
RPE 7-10
5B
Leg Extension
4
20-40 reps
RPE 7-10
6A
Farmer's Walk (Weighted)
4
60-180 secs
RPE 7-10
6B
Lying Leg Raise
4
15-30 reps
RPE 10
7
Stretching
1
5-15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 10
2A
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8-10
2B
Reverse Lunge (Dumbbell)
4
8-15 reps
RPE 8-10
3A
Lat Pulldown (Single Arm)
4
8-15 reps
RPE 8-10
3B
Seated Hamstring Curl
4
20-40 reps
RPE 8-10
4A
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8-10
4B
Hip Abductor (Machine)
4
20-40 reps
RPE 8-10
5A
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 7-10
5B
Hip Adductor (Machine)
4
20-40 reps
RPE 8-10
6A
Seated Calf Raise
4
20-40 reps
RPE 8-10
6B
Lying Leg Raise
4
5-30 reps
RPE 9-10
7
Stretching
1
5-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 8-10
2A
Overhead Tricep Extension (Cable)
4
15-30 reps
RPE 8-10
2B
Hammer Curl (Cable)
4
15-30 reps
RPE 8-10
3A
Shoulder Press (Machine)
4
8-15 reps
RPE 8-10
3B
Leg Press (45 Degrees)
4
8-15 reps
RPE 8-10
4A
Incline Tricep Extension (Dumbbell)
4
15-30 reps
RPE 8-10
4B
Spider Curl
4
8-15 reps
RPE 8-10
5A
Reverse Pec Deck
4
20-40 reps
RPE 7-10
5B
Leg Extension
4
20-40 reps
RPE 7-10
6A
Farmer's Walk (Weighted)
4
60-180 secs
RPE 7-10
6B
Lying Leg Raise
4
15-30 reps
RPE 10
7
Stretching
1
5-15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 10
2A
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 10
2B
Chest Supported Row (Dumbbell)
4
8-15 reps
RPE 10
3A
Chest Fly (Cable)
4
8-15 reps
RPE 8-10
3B
Pull Apart (Cable)
4
8-15 reps
RPE 8-10
4A
Straight Arm Pulldown
4
8-15 reps
RPE 7-10
4B
Face Pull
4
8-15 reps
RPE 7-10
5A
Knee Raise (Captain's Chair)
4
5-30 reps
RPE 8-10
5B
Farmer's Walk (Weighted)
4
60-180 secs
RPE 8-10
6
Stretching
1
5-15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 8-10
2A
Overhead Tricep Extension (Cable)
4
15-30 reps
RPE 8-10
2B
Hammer Curl (Cable)
4
15-30 reps
RPE 8-10
3A
Shoulder Press (Machine)
4
8-15 reps
RPE 8-10
3B
Leg Press (45 Degrees)
4
8-15 reps
RPE 8-10
4A
Incline Tricep Extension (Dumbbell)
4
15-30 reps
RPE 8-10
4B
Spider Curl
4
8-15 reps
RPE 8-10
5A
Reverse Pec Deck
4
20-40 reps
RPE 7-10
5B
Leg Extension
4
20-40 reps
RPE 7-10
6A
Farmer's Walk (Weighted)
4
60-180 secs
RPE 7-10
6B
Lying Leg Raise
4
15-30 reps
RPE 10
7
Stretching
1
5-15 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-15 mins
RPE 10
2A
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8-10
2B
Reverse Lunge (Dumbbell)
4
8-15 reps
RPE 8-10
3A
Lat Pulldown (Single Arm)
4
8-15 reps
RPE 8-10
3B
Seated Hamstring Curl
4
20-40 reps
RPE 8-10
4A
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8-10
4B
Hip Abductor (Machine)
4
20-40 reps
RPE 8-10
5A
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 7-10
5B
Hip Adductor (Machine)
4
20-40 reps
RPE 8-10
6A
Seated Calf Raise
4
20-40 reps
RPE 8-10
6B
Lying Leg Raise
4
5-30 reps
RPE 9-10
7
Stretching
1
5-15 mins
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Jump Rope
1 Set
5-15 mins
@10
2A
Incline Bench Press (Dumbbell)
4 Sets
8-15 Reps
@10
2B
Chest Supported Row (Dumbbell)
4 Sets
8-15 Reps
@10
3A
Chest Fly (Cable)
4 Sets
8-15 Reps
@8-10
3B
Pull Apart (Cable)
4 Sets
8-15 Reps
@8-10
4A
Straight Arm Pulldown
4 Sets
8-15 Reps
@7-10
4B
Face Pull
4 Sets
8-15 Reps
@7-10
5A
Knee Raise (Captain's Chair)
4 Sets
5-30 Reps
@8-10
5B
Farmer's Walk (Weighted)
4 Sets
60-180 secs
@8-10
6
Stretching
1 Set
5-15 mins
@10
Day 2
1
Jump Rope
1 Set
5-15 mins
@8-10
2A
Overhead Tricep Extension (Cable)
4 Sets
15-30 Reps
@8-10
2B
Hammer Curl (Cable)
4 Sets
15-30 Reps
@8-10
3A
Shoulder Press (Machine)
4 Sets
8-15 Reps
@8-10
3B
Leg Press (45 Degrees)
4 Sets
8-15 Reps
@8-10
4A
Incline Tricep Extension (Dumbbell)
4 Sets
15-30 Reps
@8-10
4B
Spider Curl
4 Sets
8-15 Reps
@8-10
5A
Reverse Pec Deck
4 Sets
20-40 Reps
@7-10
5B
Leg Extension
4 Sets
20-40 Reps
@7-10
6A
Farmer's Walk (Weighted)
4 Sets
60-180 secs
@7-10
6B
Lying Leg Raise
4 Sets
15-30 Reps
@10
7
Stretching
1 Set
5-15 mins
@10
Day 3
1
Jump Rope
1 Set
5-15 mins
@10
2A
Romanian Deadlift (Dumbbell)
4 Sets
8-15 Reps
@8-10
2B
Reverse Lunge (Dumbbell)
4 Sets
8-15 Reps
@8-10
3A
Lat Pulldown (Single Arm)
4 Sets
8-15 Reps
@8-10
3B
Seated Hamstring Curl
4 Sets
20-40 Reps
@8-10
4A
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8-10
4B
Hip Abductor (Machine)
4 Sets
20-40 Reps
@8-10
5A
Lat Pulldown (Neutral Grip)
4 Sets
8-15 Reps
@7-10
5B
Hip Adductor (Machine)
4 Sets
20-40 Reps
@8-10
6A
Seated Calf Raise
4 Sets
20-40 Reps
@8-10
6B
Lying Leg Raise
4 Sets
5-30 Reps
@9-10
7
Stretching
1 Set
5-15 mins
@10
Day 4
1
Jump Rope
1 Set
5-15 mins
@8-10
2A
Overhead Tricep Extension (Cable)
4 Sets
15-30 Reps
@8-10
2B
Hammer Curl (Cable)
4 Sets
15-30 Reps
@8-10
3A
Shoulder Press (Machine)
4 Sets
8-15 Reps
@8-10
3B
Leg Press (45 Degrees)
4 Sets
8-15 Reps
@8-10
4A
Incline Tricep Extension (Dumbbell)
4 Sets
15-30 Reps
@8-10
4B
Spider Curl
4 Sets
8-15 Reps
@8-10
5A
Reverse Pec Deck
4 Sets
20-40 Reps
@7-10
5B
Leg Extension
4 Sets
20-40 Reps
@7-10
6A
Farmer's Walk (Weighted)
4 Sets
60-180 secs
@7-10
6B
Lying Leg Raise
4 Sets
15-30 Reps
@10
7
Stretching
1 Set
5-15 mins
@10
Day 5
1
Jump Rope
1 Set
5-15 mins
@10
2A
Incline Bench Press (Dumbbell)
4 Sets
8-15 Reps
@10
2B
Chest Supported Row (Dumbbell)
4 Sets
8-15 Reps
@10
3A
Chest Fly (Cable)
4 Sets
8-15 Reps
@8-10
3B
Pull Apart (Cable)
4 Sets
8-15 Reps
@8-10
4A
Straight Arm Pulldown
4 Sets
8-15 Reps
@7-10
4B
Face Pull
4 Sets
8-15 Reps
@7-10
5A
Knee Raise (Captain's Chair)
4 Sets
5-30 Reps
@8-10
5B
Farmer's Walk (Weighted)
4 Sets
60-180 secs
@8-10
6
Stretching
1 Set
5-15 mins
@10
Day 6
1
Jump Rope
1 Set
5-15 mins
@8-10
2A
Overhead Tricep Extension (Cable)
4 Sets
15-30 Reps
@8-10
2B
Hammer Curl (Cable)
4 Sets
15-30 Reps
@8-10
3A
Shoulder Press (Machine)
4 Sets
8-15 Reps
@8-10
3B
Leg Press (45 Degrees)
4 Sets
8-15 Reps
@8-10
4A
Incline Tricep Extension (Dumbbell)
4 Sets
15-30 Reps
@8-10
4B
Spider Curl
4 Sets
8-15 Reps
@8-10
5A
Reverse Pec Deck
4 Sets
20-40 Reps
@7-10
5B
Leg Extension
4 Sets
20-40 Reps
@7-10
6A
Farmer's Walk (Weighted)
4 Sets
60-180 secs
@7-10
6B
Lying Leg Raise
4 Sets
15-30 Reps
@10
7
Stretching
1 Set
5-15 mins
@10
Day 7
1
Jump Rope
1 Set
5-15 mins
@10
2A
Romanian Deadlift (Dumbbell)
4 Sets
8-15 Reps
@8-10
2B
Reverse Lunge (Dumbbell)
4 Sets
8-15 Reps
@8-10
3A
Lat Pulldown (Single Arm)
4 Sets
8-15 Reps
@8-10
3B
Seated Hamstring Curl
4 Sets
20-40 Reps
@8-10
4A
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8-10
4B
Hip Abductor (Machine)
4 Sets
20-40 Reps
@8-10
5A
Lat Pulldown (Neutral Grip)
4 Sets
8-15 Reps
@7-10
5B
Hip Adductor (Machine)
4 Sets
20-40 Reps
@8-10
6A
Seated Calf Raise
4 Sets
20-40 Reps
@8-10
6B
Lying Leg Raise
4 Sets
5-30 Reps
@9-10
7
Stretching
1 Set
5-15 mins
@10