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GigaChad simple BodyBuilding

by Dennis C.
3 athletes joined

Program Description

GROW GROW GROW GROW Important notes before starting the workout: • keep the rep range and do not change it unless you got joint pain, simple cant target the target muscle • in general try to keep a 2 min rest pause between sets, go up to 5 minutes when you notice your breath is still not recovered or the muscle is still shaking • Do not change the volume, you wont be able to recover if you keep the RIR like it is in the program

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 15, 2025 06:17
  • Last Edited
    Jan 27, 2025 05:26
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ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@10
4
Seated Row (Cable)
2 Sets
5-8 Reps
@10
5
Low To High Cable Fly
2 Sets
5-8 Reps
@10
6
Jesus Curl
2 Sets
8-12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@9-10
2
Leg Curl
3 Sets
5-8 Reps
@9-10
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9-10
4
Leg Extension
2 Sets
5-8 Reps
@9-10
5
Standing Calf Raise
1 Set
5-8 Reps
@9-10
6
Oblique Sidecrunch
2 Sets
5-8 Reps
@9-10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9-10
2
Split Squat (Dumbbell)
2 Sets
5-8 Reps
@9-10
3
Leg Extension
2 Sets
5-8 Reps
@9-10
4
Cable Crunch
3 Sets
5-8 Reps
@9-10
5
Hip Adductor (Machine)
2 Sets
5-8 Reps
@9-10
6
Hip Abductor (Machine)
2 Sets
5-8 Reps
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9-10
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@9-10
3
Seated Row (Cable)
2 Sets
5-8 Reps
@9-10
4
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
5-8 Reps
@9-10
6
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@9-10
7
Reverse Pec Deck
2 Sets
5-8 Reps
@9-10