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BoostcampPNG
Geoffrey program
by Braden G.
3 athletes joined
Program Description
Moving the program from google docs to here.
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 07, 2024 09:59
Last Edited
Jul 19, 2024 09:16
down_app
Week 1
1 / 12 Weeks
Day 3
1
Hack Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
@6.5-7.5
@9.5-10
2
Long Pause Bench Press
2 Sets
5 Reps
@8
3
Chest Press (Machine)
1 Set
5-8 Reps
@10
4
Pendlay Row
3 Sets
5-8 Reps
@9
5
Good Morning
2 Sets
8-12 Reps
@9
6
Single Leg Extension
4 Sets
10-12 Reps
@10
7
Hammer Curl
2 Sets
5-15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
5-15 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
@7-8
2
Shoulder Press (Machine)
3 Sets
5-7 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
4-8 Reps
@9
4
Leg Curl
2 Sets
4-8 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
11-13 Reps
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8-9
2
Squat (Barbell)
2 Sets
8 Reps
@7.5-8.5
3
Squat (Paused)
2 Sets
6 Reps
@8
4
Seated Row (Cable)
2 Sets
6-12 Reps
@10
5
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
6
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
7
Seated Calf Raise
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
8
Cable Crunch
2 Sets
6-12 Reps
@10