Program Description
Get big
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout60 minutes
- CreatedNov 28, 2024 07:26
- Last EditedNov 28, 2024 08:22
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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
Stretching
1
10 mins
-
2A
Bench Press (Barbell)
4
6-8 reps
-
2B
Bench Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Tricep Extension (Machine)
4
6-8 reps
-
5
Shoulder Press (Machine)
4
6-8 reps
-
6A
Abs Crunch (Machine)
3
15-20 reps
-
6B
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
6-8 reps
-
4
Alternating Dumbbell Curl
4
6-8 reps
-
5
Hammer Curl
4
6-8 reps
-
6
Shrug (Dumbbell)
4
6-8 reps
-
7A
Abs Crunch (Weighted)
3
15-20 reps
-
7B
Abs Crunch (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Hack Squat
4
6-8 reps
-
3A
Lunge (Kettlebell)
4
6-8 reps
-
3B
Lunge (Dumbbell)
4
6-8 reps
-
4
Leg Press
4
6-8 reps
-
5
Box Jump
4
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
7A
Abs Crunch (Weighted)
3
15-20 reps
-
7B
Abs Crunch (Machine)
3
15-20 reps
-
8
Bicycle
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Seated Hamstring Curl
4
6-8 reps
-
2B
Lying Leg Curl
4
6-8 reps
-
3
Backwards Sled Pull
4
6-8 reps
-
4
Glute-Ham Raise
4
6-8 reps
-
5
Hip Thrust (Machine)
4
6-8 reps
-
6A
Abs Crunch (Weighted)
3
15-20 reps
-
6B
Abs Crunch (Machine)
3
15-20 reps
-
7
Bicycle
1
10-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Lateral Raise (Dumbbell)
4
6-8 reps
-
2B
Lateral Raise (Machine)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
6-8 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Barbell)
4
6-8 reps
-
6A
Abs Crunch (Weighted)
3
15-20 reps
-
6B
Abs Crunch (Machine)
3
15-20 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Stretching1 Set
10 mins
-
2
Lat Pulldown4 Sets
6-8 Reps
-
3
Seated Row (Cable)4 Sets
6-8 Reps
-
4
Alternating Dumbbell Curl4 Sets
6-8 Reps
-
5
Hammer Curl4 Sets
6-8 Reps
-
6
Shrug (Dumbbell)4 Sets
6-8 Reps
-
7A
Abs Crunch (Weighted)3 Sets
15-20 Reps
-
7B
Abs Crunch (Machine)3 Sets
15-20 Reps
-
Day 1
1
Stretching1 Set
10 mins
-
2A
Bench Press (Barbell)4 Sets
6-8 Reps
-
2B
Bench Press (Dumbbell)4 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)4 Sets
6-8 Reps
-
4
Tricep Extension (Machine)4 Sets
6-8 Reps
-
5
Shoulder Press (Machine)4 Sets
6-8 Reps
-
6A
Abs Crunch (Machine)3 Sets
15-20 Reps
-
6B
Abs Crunch (Weighted)3 Sets
15-20 Reps
-
Day 4
1
Stretching1 Set
10 mins
-
2A
Seated Hamstring Curl4 Sets
6-8 Reps
-
2B
Lying Leg Curl4 Sets
6-8 Reps
-
3
Backwards Sled Pull4 Sets
6-8 Reps
-
4
Glute-Ham Raise4 Sets
6-8 Reps
-
5
Hip Thrust (Machine)4 Sets
6-8 Reps
-
6A
Abs Crunch (Weighted)3 Sets
15-20 Reps
-
6B
Abs Crunch (Machine)3 Sets
15-20 Reps
-
7
Bicycle1 Set
10-20 mins
-
Day 3
1
Stretching1 Set
10 mins
-
2
Hack Squat4 Sets
6-8 Reps
-
3A
Lunge (Kettlebell)4 Sets
6-8 Reps
-
3B
Lunge (Dumbbell)4 Sets
6-8 Reps
-
4
Leg Press4 Sets
6-8 Reps
-
5
Box Jump4 Sets
6-8 Reps
-
6
Standing Calf Raise4 Sets
6-8 Reps
-
7A
Abs Crunch (Weighted)3 Sets
15-20 Reps
-
7B
Abs Crunch (Machine)3 Sets
15-20 Reps
-
8
Bicycle1 Set
10-20 mins
-
Day 5
1
Stretching1 Set
10 mins
-
2A
Lateral Raise (Dumbbell)4 Sets
6-8 Reps
-
2B
Lateral Raise (Machine)4 Sets
6-8 Reps
-
3
Shoulder Press (Machine)4 Sets
6-8 Reps
-
4
Dead Hang3 Sets
1 mins
-
5
Reverse Wrist Curl (Barbell)4 Sets
6-8 Reps
-
6A
Abs Crunch (Weighted)3 Sets
15-20 Reps
-
6B
Abs Crunch (Machine)3 Sets
15-20 Reps
-