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The F Gang phase 2
by Frank L.
1 athletes joined
Program Description
Build muscle and strength
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
60 minutes
Created
Jul 02, 2024 01:51
Last Edited
Jul 02, 2024 11:48
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Week 1
1 / 9 Weeks
Day 1
1
Single Arm Row (Dumbbell)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Abs Crunch (Weighted)
3 Sets
4
Chest Press (Machine)
3 Sets
5
Lat Pulldown
3 Sets
6
Dip (Assisted)
3 Sets
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
2
Hip Abductor (Machine)
3 Sets
3
Leg Curl
3 Sets
4
Lunge (Dumbbell)
3 Sets
5
Leg Extension
3 Sets
6
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Sumo Deadlift (Dumbbell)
3 Sets
2
Chest Fly (Machine)
3 Sets
3
Rear Delt Row
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Tricep Extension (Barbell)
3 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 4
1
Front Raise
3 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
4
Kettlebell Gorilla Row
3 Sets
5
Squat (Smith Machine)
3 Sets
Day 1
1
Single Arm Row (Dumbbell)
1 Set
2
Seated Row (Cable)
1 Set
3
Tricep Rope Push Down (Cable)
1 Set
4
Seated Dip (Machine)
1 Set
5
Abs Crunch (Weighted)
1 Set
6
Chest Press (Machine)
1 Set
7
Chest Fly (Machine)
1 Set
Day 2
1
Goblet Squat
1 Set
2
Romanian Deadlift (Dumbbell)
1 Set
3
Hip Abductor (Machine)
1 Set
4
Leg Curl
1 Set
5
Lunge (Dumbbell)
1 Set
6
Wall Sit
1 Set
7
Leg Extension
1 Set
Day 3
1
Glute Kickback (Cable)
1 Set
2
Glute Bridge (Dumbbell)
1 Set
3
Glute-Ham Raise
1 Set
4
Sumo Deadlift (Dumbbell)
1 Set
5
Side Crunch (Cable)
1 Set
6
Upright Row (Cable)
1 Set
7
Pull Through (Cable)
1 Set
Day 4
1
Bulgarian Split Squat (Bodyweight)
1 Set
2
Front Raise
1 Set
3
Lateral Raise (Dumbbell)
1 Set
4
Lat Pulldown
1 Set
5
Romanian Deadlift (Dumbbell)
1 Set
6
Squat (Smith Machine)
1 Set
7
Split Squat (Dumbbell)
1 Set
Day 1
1
Single Arm Row (Dumbbell)
1 Set
2
Seated Row (Cable)
1 Set
3
Tricep Rope Push Down (Cable)
1 Set
4
Seated Dip (Machine)
1 Set
5
Abs Crunch (Weighted)
1 Set
6
Chest Press (Machine)
1 Set
7
Chest Fly (Machine)
1 Set
Day 2
1
Goblet Squat
1 Set
2
Romanian Deadlift (Dumbbell)
1 Set
3
Hip Abductor (Machine)
1 Set
4
Leg Curl
1 Set
5
Lunge (Dumbbell)
1 Set
6
Wall Sit
1 Set
7
Leg Extension
1 Set
Day 3
1
Glute Kickback (Cable)
1 Set
2
Glute Bridge (Dumbbell)
1 Set
3
Glute-Ham Raise
1 Set
4
Sumo Deadlift (Dumbbell)
1 Set
5
Side Crunch (Cable)
1 Set
6
Upright Row (Cable)
1 Set
7
Pull Through (Cable)
1 Set
Day 4
1
Bulgarian Split Squat (Bodyweight)
1 Set
2
Front Raise
1 Set
3
Lateral Raise (Dumbbell)
1 Set
4
Lat Pulldown
1 Set
5
Romanian Deadlift (Dumbbell)
1 Set
6
Squat (Smith Machine)
1 Set
7
Split Squat (Dumbbell)
1 Set
Day 1
1
Single Arm Row (Dumbbell)
1 Set
2
Seated Row (Cable)
1 Set
3
Tricep Rope Push Down (Cable)
1 Set
4
Seated Dip (Machine)
1 Set
5
Abs Crunch (Weighted)
1 Set
6
Chest Press (Machine)
1 Set
7
Chest Fly (Machine)
1 Set
Day 2
1
Goblet Squat
1 Set
2
Romanian Deadlift (Dumbbell)
1 Set
3
Hip Abductor (Machine)
1 Set
4
Leg Curl
1 Set
5
Lunge (Dumbbell)
1 Set
6
Wall Sit
1 Set
7
Leg Extension
1 Set
Day 3
1
Glute Kickback (Cable)
1 Set
2
Glute Bridge (Dumbbell)
1 Set
3
Glute-Ham Raise
1 Set
4
Sumo Deadlift (Dumbbell)
1 Set
5
Side Crunch (Cable)
1 Set
6
Upright Row (Cable)
1 Set
7
Pull Through (Cable)
1 Set
Day 4
1
Bulgarian Split Squat (Bodyweight)
1 Set
2
Front Raise
1 Set
3
Lateral Raise (Dumbbell)
1 Set
4
Lat Pulldown
1 Set
5
Romanian Deadlift (Dumbbell)
1 Set
6
Squat (Smith Machine)
1 Set
7
Split Squat (Dumbbell)
1 Set
Day 1
1
Single Arm Row (Dumbbell)
1 Set
2
Seated Row (Cable)
1 Set
3
Tricep Rope Push Down (Cable)
1 Set
4
Seated Dip (Machine)
1 Set
5
Abs Crunch (Weighted)
1 Set
6
Chest Press (Machine)
1 Set
7
Chest Fly (Machine)
1 Set
Day 2
1
Goblet Squat
1 Set
2
Romanian Deadlift (Dumbbell)
1 Set
3
Hip Abductor (Machine)
1 Set
4
Leg Curl
1 Set
5
Lunge (Dumbbell)
1 Set
6
Wall Sit
1 Set
7
Leg Extension
1 Set
Day 3
1
Glute Kickback (Cable)
1 Set
2
Glute Bridge (Dumbbell)
1 Set
3
Glute-Ham Raise
1 Set
4
Sumo Deadlift (Dumbbell)
1 Set
5
Side Crunch (Cable)
1 Set
6
Upright Row (Cable)
1 Set
7
Pull Through (Cable)
1 Set
Day 4
1
Bulgarian Split Squat (Bodyweight)
1 Set
2
Front Raise
1 Set
3
Lateral Raise (Dumbbell)
1 Set
4
Lat Pulldown
1 Set
5
Romanian Deadlift (Dumbbell)
1 Set
6
Squat (Smith Machine)
1 Set
7
Split Squat (Dumbbell)
1 Set
Day 1
1
Single Arm Row (Dumbbell)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Abs Crunch (Weighted)
3 Sets
4
Chest Press (Machine)
3 Sets
5
Lat Pulldown
3 Sets
6
Dip (Assisted)
3 Sets
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
2
Hip Abductor (Machine)
3 Sets
3
Leg Curl
3 Sets
4
Lunge (Dumbbell)
3 Sets
5
Leg Extension
3 Sets
6
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Sumo Deadlift (Dumbbell)
3 Sets
2
Chest Fly (Machine)
3 Sets
3
Rear Delt Row
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Tricep Extension (Barbell)
3 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 4
1
Front Raise
3 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
4
Kettlebell Gorilla Row
3 Sets
5
Squat (Smith Machine)
3 Sets
Day 2
1
Split Squat (Smith Machine)
1 Set
2
Bulgarian Split Squat (Dumbbell)
1 Set
3
Leg Extension
1 Set
4
Leg Press (45 Degrees)
1 Set
5
Hip Abductor (Machine)
1 Set
6
Single Leg Press
1 Set
Day 3
1
Goblet Squat
1 Set
2
Box Squat (Barbell)
1 Set
3
Front Squat (Paused)
2 Sets
4
Glute-Ham Raise
1 Set
5
Glute Bridge (Dumbbell)
1 Set
6
Front Raise
1 Set
7
Back Extension
1 Set
Day 4
1
Goblet Squat
1 Set
2
Suitcase Deadlift
1 Set
3
Lateral Lunge (Weighted)
1 Set
4
Kettlebell Gorilla Row
1 Set
5
Push Up (Incline)
1 Set
6
Jump Squat
1 Set
Day 1
1
Chest Fly (Dumbbell)
3 Sets
2
Chest Press (Machine)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
3 Sets
Day 1
1
Chest Fly (Dumbbell)
1 Set
2
Preacher Curl (Barbell)
1 Set
3
Chest Press (Machine)
1 Set
4
Chest Fly (Cable)
1 Set
5
Tricep Extension (Barbell)
1 Set
6
Lying Tricep Extension (Barbell)
1 Set
7
Abs Crunch (Weighted)
1 Set
Day 2
1
Split Squat (Smith Machine)
1 Set
2
Bulgarian Split Squat (Dumbbell)
1 Set
3
Leg Extension
1 Set
4
Leg Press (45 Degrees)
1 Set
5
Hip Abductor (Machine)
1 Set
6
Single Leg Press
1 Set
Day 3
1
Goblet Squat
1 Set
2
Box Squat (Barbell)
1 Set
3
Front Squat (Paused)
2 Sets
4
Glute-Ham Raise
1 Set
5
Glute Bridge (Dumbbell)
1 Set
6
Front Raise
1 Set
7
Back Extension
1 Set
Day 4
1
Goblet Squat
1 Set
2
Suitcase Deadlift
1 Set
3
Lateral Lunge (Weighted)
1 Set
4
Kettlebell Gorilla Row
1 Set
5
Push Up (Incline)
1 Set
6
Jump Squat
1 Set
Day 1
1
Single Arm Row (Dumbbell)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Abs Crunch (Weighted)
3 Sets
4
Chest Press (Machine)
3 Sets
5
Lat Pulldown
3 Sets
6
Dip (Assisted)
3 Sets
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
2
Hip Abductor (Machine)
3 Sets
3
Leg Curl
3 Sets
4
Lunge (Dumbbell)
3 Sets
5
Leg Extension
3 Sets
6
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Sumo Deadlift (Dumbbell)
3 Sets
2
Chest Fly (Machine)
3 Sets
3
Rear Delt Row
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Tricep Extension (Barbell)
3 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 4
1
Front Raise
3 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
4
Kettlebell Gorilla Row
3 Sets
5
Squat (Smith Machine)
3 Sets