Building muscles in effective and efficient way. | Workout Programs | Boostcamp App |

Building muscles in effective and efficient way.

by Mohamad Kashor

1 athletes joined

Program Description

Effective and efficient

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding, Powerbuilding

Equipment

Garage Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Jun 02, 2024 09:15

Last Edited

Jun 30, 2024 01:07

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Day 3

1

Squat (Barbell)

3 Sets

6-10 Reps

2

One Arm Lateral Raise (Cable)

3 Sets

8-15 Reps

3

Squat (Smith Machine)

2 Sets

8-15 Reps

4A

V-Handle Tricep Pushdown (Cable)

3 Sets

8-12 Reps

4B

Preacher Curl (Barbell)

3 Sets

8-12 Reps

5

Leg Extension

2 Sets

8-15 Reps

Day 1

1

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

2

Lat Pulldown

3 Sets

8-12 Reps

3

Lying Leg Curl

3 Sets

8-15 Reps

4

Standing Pullover (Cable)

3 Sets

8-15 Reps

5A

Revers Cable Fly

3 Sets

8-15 Reps

5B

Bicep Curl (Cable)

3 Sets

8-12 Reps

6

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

Day 5

1

Military Press (Barbell)

3 Sets

6-8 Reps

2

One Arm Lateral Raise (Cable)

3 Sets

8-15 Reps

3

Revers Cable Fly

3 Sets

8-12 Reps

4A

Single Arm Tricep Extension (Cable)

3 Sets

8-15 Reps

4B

Hammer Curles (Cable)

3 Sets

8-15 Reps

5

Standing Calf Raise

3 Sets

8-25 Reps

Day 2

1

Incline Bench Press (Dumbbell)

3 Sets

8-10 Reps

2

One Arm Lateral Raise (Cable)

3 Sets

8-15 Reps

3

Incline Bench Press (Smith Machine)

3 Sets

8-15 Reps

4

Chest Fly (Machine)

3 Sets

8-15 Reps

5

Single Arm Tricep Extension (Cable)

3 Sets

8-15 Reps

6

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

Day 4

1

Bent Over Row (Barbell)

3 Sets

6-10 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

8-10 Reps

3

Lat Pulldown

3 Sets

8-12 Reps

4

Incline Bench Press (Smith Machine)

3 Sets

8-15 Reps

5A

Chest Fly (Machine)

3 Sets

8-15 Reps

5B

Standing Pullover (Cable)

3 Sets

8-15 Reps