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Temporary Full Body Split
by Max V.
Program Description
Condense time in the gym while on vacation while still pushing yourself! Frequency is high for most muscles on this program, but only three days a week to minimize time in the gym. This program is only meant to be a temporary place holder while on a trip/vacation. If you want a more holistic full body program. I may make one in the future!
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 08, 2024 12:07
Last Edited
Jul 12, 2024 07:30
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Week 1
1 / 4 Weeks
Day 3
1
Dip (Weighted)
2 Sets
6 Reps
@9.5
2
Shrug (Dumbbell)
3 Sets
10 Reps
@9.5
3
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@9.5
4
Tricep Extension (Machine)
3 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
6
Hamstring Curl
3 Sets
12 Reps
@9.5
7
Hanging Leg Raise
3 Sets
12 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
6 Reps
@9.5
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
6
Neck Flexion
3 Sets
20 Reps
@9.5
7
Abs Crunch (Machine)
3 Sets
20 Reps
@9.5
Day 2
1
Hack Squat
2 Sets
8 Reps
@9.5
2
Overhead Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
3
Pull-Up (Weighted)
3 Sets
6 Reps
@9.5
4
Neck Flexion
3 Sets
20 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9.5
6
Rear Delt Row
3 Sets
12 Reps
@9.5
7
Upright Row (Barbell)
3 Sets
8 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
6 Reps
@9.5
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
6
Neck Flexion
3 Sets
20 Reps
@9.5
7
Abs Crunch (Machine)
3 Sets
20 Reps
@9.5
Day 2
1
Hack Squat
2 Sets
8 Reps
@9.5
2
Overhead Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
3
Pull-Up (Weighted)
3 Sets
6 Reps
@9.5
4
Neck Flexion
3 Sets
20 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9.5
6
Rear Delt Row
3 Sets
12 Reps
@9.5
7
Upright Row (Barbell)
3 Sets
8 Reps
@9.5
Day 3
1
Dip (Weighted)
2 Sets
6 Reps
@9.5
2
Shrug (Dumbbell)
3 Sets
10 Reps
@9.5
3
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@9.5
4
Tricep Extension (Machine)
3 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
6
Hamstring Curl
3 Sets
12 Reps
@9.5
7
Hanging Leg Raise
3 Sets
12 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
6 Reps
@9.5
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
6
Neck Flexion
3 Sets
20 Reps
@9.5
7
Abs Crunch (Machine)
3 Sets
20 Reps
@9.5
Day 2
1
Hack Squat
2 Sets
8 Reps
@9.5
2
Overhead Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
3
Pull-Up (Weighted)
3 Sets
6 Reps
@9.5
4
Neck Flexion
3 Sets
20 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9.5
6
Rear Delt Row
3 Sets
12 Reps
@9.5
7
Upright Row (Barbell)
3 Sets
8 Reps
@9.5
Day 3
1
Dip (Weighted)
2 Sets
6 Reps
@9.5
2
Shrug (Dumbbell)
3 Sets
10 Reps
@9.5
3
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@9.5
4
Tricep Extension (Machine)
3 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
6
Hamstring Curl
3 Sets
12 Reps
@9.5
7
Hanging Leg Raise
3 Sets
12 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
6 Reps
@9.5
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
6
Neck Flexion
3 Sets
20 Reps
@9.5
7
Abs Crunch (Machine)
3 Sets
20 Reps
@9.5
Day 2
1
Hack Squat
2 Sets
8 Reps
@9.5
2
Overhead Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
3
Pull-Up (Weighted)
3 Sets
6 Reps
@9.5
4
Neck Flexion
3 Sets
20 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9.5
6
Rear Delt Row
3 Sets
12 Reps
@9.5
7
Upright Row (Barbell)
3 Sets
8 Reps
@9.5
Day 3
1
Dip (Weighted)
2 Sets
6 Reps
@9.5
2
Shrug (Dumbbell)
3 Sets
10 Reps
@9.5
3
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@9.5
4
Tricep Extension (Machine)
3 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
6
Hamstring Curl
3 Sets
12 Reps
@9.5
7
Hanging Leg Raise
3 Sets
12 Reps
@9.5