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Gainz city

by Nick G.
1 athletes joined

Program Description

All Gainz Everything

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 08, 2024 10:53
  • Last Edited
    May 07, 2024 10:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 8
5
Good Morning
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Pull-Up (Bodyweight)
3
100 reps
-
5
Skull Crusher
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Walking Lunge
1
80 reps
-
4
Leg Extension
3
20 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@8
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
12 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
100 Reps
-
5
Skull Crusher
3 Sets
15 Reps
-
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Walking Lunge
1 Set
80 Reps
-
4
Leg Extension
3 Sets
20 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8