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Kris Gethin 8 Week Muscle Builder Challenge

by Tony L.
8 athletes joined

Program Description

To Build Lean Muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 07, 2024 10:42
  • Last Edited
    Aug 23, 2024 10:17
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Underhand Lat Pulldown
3
16-18 reps
2
Pullover (Dumbbell)
3
10-12 reps
3
T-Bar Row
3
16-18 reps
4
Bent Over Row (Barbell)
3
16-18 reps
5
Shrug (Dumbbell)
3
20 reps
6
Seated Calf Raise
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Row (Dumbbell)
3
8-10 reps
4
Seated Row (Cable)
3
8-10 reps
5
Seated Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
1B
Chest Supported Row (Dumbbell)
3
10 reps
1C
Shrug (Barbell)
3
10 reps
2A
Chin-Up (Bodyweight)
3
10 reps
2B
Underhand Lat Pulldown
3
10 reps
2C
Seated Row (Cable)
3
10 reps
3
Seated Calf Raise
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-12 reps
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
3
T-Bar Row
3
10-12 reps
4
Shrug (Dumbbell)
3
10 reps
5
Deadlift (Barbell)
3
10 reps
6
Seated Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
2
Bent Over Row (Barbell)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
3
Barbell Row
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
4
Shrug (Barbell)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
5
Seated Calf Raise
2
2
2
25 reps
20 reps
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
2
Underhand Lat Pulldown
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
3
Bent Over Row (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
4
Single Arm Iso Row
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
5
Seated Calf Raise
2
2
2
30 reps
20 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
1B
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
2A
Lat Pulldown (Neutral Grip)
1
1
1
1
5 reps
10 reps
15 reps
20 reps
2B
Seated Row (Cable)
1
1
1
1
5 reps
10 reps
15 reps
20 reps
3
Deadlift (Barbell)
2
2
2
25 reps
15 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
2
Lat Pulldown (Neutral Grip)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
3
Hyperextension
2
2
2
2
20 reps
15 reps
10 reps
5 reps
4
Seated Calf Raise
2
2
2
30 reps
20 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
20 reps
2
Chest Fly (Dumbbell)
3
20 reps
3
Incline Chest Press (Machine)
3
20 reps
4
Pec Deck (Machine)
3
20 reps
5
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
2
Decline Bench Press (Barbell)
3
15 reps
3
Chest Fly (Cable)
3
10 reps
4
Chest Press (Machine)
3
10 reps
5
Lying Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
10 reps
1B
Incline Chest Fly (Dumbbell)
3
10 reps
1C
Chest Press (Machine)
3
10 reps
2A
Incline Bench Press (Smith Machine)
3
10 reps
2B
Chest Fly (Dumbbell)
3
10 reps
2C
Push Up (Weighted)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
2
Bench Press (Smith Machine)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10 reps
4
Cable Crossover
3
10 reps
5
Push Up
3
10 reps
6
Cable Crunch
5
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
2
Decline Bench Press (Dumbbell)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
3
Incline Chest Fly (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
4
Incline Chest Press (Machine)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
5
Abs Crunch (Weighted)
5
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
2
Chest Press (Machine)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
4
Cable Crossover
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
5
Abs Crunch (Bodyweight)
5
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
1B
Decline Bench Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
2A
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
10 reps
15 reps
20 reps
2B
Chest Fly (Dumbbell)
1
1
1
1
5 reps
10 reps
15 reps
20 reps
3
Incline Bench Press (Barbell)
2
2
2
25 reps
15 reps
5 reps
4A
Abs Crunch (Weighted)
5
AMRAP
4B
Plank
5
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
2
Incline Bench Press (Smith Machine)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
3
Chest Fly (Cable)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
4
Knee Tucks
5
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
20 reps
2
Stiff Leg Deadlift
3
20 reps
3
Hack Squat
3
20 reps
4
Leg Press (45 Degrees)
3
20 reps
5
Squat (Smith Machine)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
2
Hack Squat
3
15-18 reps
3
Squat (Barbell)
3
15-16 reps
4
Walking Lunge
3
15-16 reps
5
Lying Leg Curl
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
10 reps
1B
Hack Squat
3
10 reps
1C
Stiff Leg Deadlift (Dumbbell)
3
10 reps
2A
Leg Curl
3
10 reps
2B
Leg Extension
3
10 reps
2C
Walking Lunge (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
3
Hack Squat
3
10 reps
4
Leg Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
2
Leg Extension
1
1
1
30 reps
20 reps
10 reps
3
Stiff Leg Deadlift
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
2
Leg Extension
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
3
Squat (Smith Machine)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
4
Lying Leg Curl
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
2
25 reps
15 reps
10 reps
1B
Hack Squat
2
2
2
25 reps
15 reps
10 reps
2
Lying Leg Curl
1
1
1
30 reps
20 reps
10 reps
3
Leg Extension
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
2
Hack Squat
2
2
2
2
20 reps
15 reps
10 reps
5 reps
3
Leg Curl
2
2
2
2
20 reps
15 reps
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
20 reps
2
Dip (Bodyweight)
3
AMRAP
3
Seated Overhead Press (Barbell)
3
20 reps
4
Preacher Curl (Barbell)
3
20 reps
5
Alternating Dumbbell Curl
3
16-18 reps
6
Bicep Curl (EZ Bar)
3
27 reps
7
Standing Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Preacher Curl (Dumbbell)
3
10 reps
3
Hammer Curl
3
10 reps
4
Tricep Extension (Cable)
3
10 reps
5
Skull Crusher
3
10 reps
6
Seated Dip (Machine)
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10 reps
1B
Overhead Tricep Extension (Cable)
3
10 reps
1C
Dip (Bodyweight)
3
10 reps
2A
Skull Crusher
3
10 reps
2B
Overhead Extension (Dumbbell)
3
10 reps
2C
Push Up
3
10 reps
3A
Kneeling Curls
3
10 reps
3B
Bicep Curl (Cable)
3
10 reps
3C
Reverse Bicep Curl (Dumbbell)
3
10 reps
4A
Preacher Curl (Barbell)
3
10 reps
4B
Spider Curl
3
10 reps
4C
Seated Dumbbell Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Incline Tricep Extension (Dumbbell)
3
10 reps
6
Dip (Weighted)
3
10 reps
7
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
3
Preacher Curl (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
4
Bicep Curl (EZ Bar)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
5
Standing Calf Raise
2
2
2
25 reps
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
2
Reverse Bicep Curl (EZ Bar)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
3
Overhead Extension (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
4
Seated Dip (Machine)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
5A
Bicep Curl (Cable)
5
20 reps
5B
Tricep Extension (Cable)
5
20 reps
6
Standing Calf Raise
2
2
2
30 reps
20 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
1B
Overhead Tricep Extension (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
2A
Preacher Curl (Barbell)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
2B
Tricep Pushdown (Cable)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
3
Skull Crusher
1
1
1
30 reps
20 reps
10 reps
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
20 reps
30 reps
5
Standing Calf Raise
2
2
2
30 reps
20 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
2
Push Up
1
1
1
1
5 reps
10 reps
15 reps
20 reps
3
Seated Dumbbell Curl
2
2
2
2
20 reps
15 reps
10 reps
5 reps
4
Overhead Extension (Dumbbell)
1
100 reps
5
Hammer Curl
1
100 reps
6
Standing Calf Raise
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
3
20 reps
2
Rear Delt Row
3
20 reps
3
Single Arm Shoulder Press
3
20 reps
4
Front Raise
3
20 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Sit Up
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
2
Rear Delt Fly (Dumbbell)
3
15 reps
3
Shoulder Press (Machine)
3
15 reps
4
Front Raise
3
15 reps
5
Shrug (Dumbbell)
3
20 reps
6
Sit Up
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
10 reps
1B
Lateral Raise (Dumbbell)
3
10 reps
1C
Rear Delt Fly (Dumbbell)
3
10 reps
2A
Shoulder Press (Plate Loaded)
3
10 reps
2B
Front Raise
3
10 reps
2C
Lateral Raise (Machine)
3
10 reps
3
Decline Crunch
5
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
2
Front Raise
3
10 reps
3
Arnold Press
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
One Arm Lateral Raise (Dumbbell)
3
10 reps
6
Lying Leg Raise
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
3
Front Raise
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
5
Leg Raise (Captain's Chair)
5
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
2
Lateral Raise (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
3
Front Raise
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
4
Shrug (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
5
Lying Leg Raise
5
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
1B
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
2A
Face Pull
1
1
1
1
10 reps
15 reps
20 reps
25 reps
2B
Front Raise
1
1
1
1
10 reps
15 reps
20 reps
25 reps
3
Shrug (Barbell)
2
2
2
30 reps
20 reps
10 reps
4
Cable Crunch
6
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
2
2
2
2
20 reps
15 reps
10 reps
5 reps
2
Lateral Raise (Dumbbell)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
3
Shrug (Dumbbell)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
4
V-Up
5
AMRAP
Week 1
1 / 8 Weeks
Day 2
1
Decline Bench Press (Barbell)
3 Sets
20 Reps
2
Chest Fly (Dumbbell)
3 Sets
20 Reps
3
Incline Chest Press (Machine)
3 Sets
20 Reps
4
Pec Deck (Machine)
3 Sets
20 Reps
5
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Lying Leg Curl
3 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
20 Reps
3
Hack Squat
3 Sets
20 Reps
4
Leg Press (45 Degrees)
3 Sets
20 Reps
5
Squat (Smith Machine)
3 Sets
20 Reps
Day 4
1
Tricep Pushdown (Cable)
3 Sets
20 Reps
2
Dip (Bodyweight)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
3 Sets
20 Reps
4
Preacher Curl (Barbell)
3 Sets
20 Reps
5
Alternating Dumbbell Curl
3 Sets
16-18 Reps
6
Bicep Curl (EZ Bar)
3 Sets
27 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 5
1
Lying Rear Lateral Raise
3 Sets
20 Reps
2
Rear Delt Row
3 Sets
20 Reps
3
Single Arm Shoulder Press
3 Sets
20 Reps
4
Front Raise
3 Sets
20 Reps
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6
Sit Up
3 Sets
AMRAP
Day 1
1
Underhand Lat Pulldown
3 Sets
16-18 Reps
2
Pullover (Dumbbell)
3 Sets
10-12 Reps
3
T-Bar Row
3 Sets
16-18 Reps
4
Bent Over Row (Barbell)
3 Sets
16-18 Reps
5
Shrug (Dumbbell)
3 Sets
20 Reps
6
Seated Calf Raise
3 Sets
30 Reps