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Doug program block 1.
by Braden G.
3 athletes joined
Program Description
I will update this weekly for you based on the feedback from you. So every week looks the same right now but I will edit them once you complete a week. Once the workouts are complete use the share feature and send them to me. This is meant to go as Day 1 day 2 day 3 day 4 rest day 5 rest. For accessory movements make sure your technique and rest times stay similar to make measurable progress. And then progress them by adding more weight or reps when possible. The app keeps track of everything to make this simple to do.
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
80 minutes
Created
Jul 07, 2024 01:20
Last Edited
Jul 20, 2024 01:03
down_app
Week 1
1 / 5 Weeks
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@6-7
2
Lunge (Dumbbell)
2 Sets
4-8 Reps
@8
3
Nordic Curl
3 Sets
4-12 Reps
@8
4
Step-Up (Weighted)
2 Sets
4-8 Reps
@8
5
Decline Crunch (Weighted)
3 Sets
4-8 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-8
2
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
4-8 Reps
@10
6
Skull Crusher (Barbell)
2 Sets
6-8 Reps
@8
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
5-6 Reps
6-8 Reps
@9
@8
3
Pendlay Row
2 Sets
4-6 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@9
6
Hammer Curl
2 Sets
6-8 Reps
@10
Day 5
1
Squat (Paused)
3 Sets
6 Reps
@7-8
2
3 Count Pause Bench
3 Sets
5 Reps
@6-7
3
Larsen Press (Barbell)
3 Sets
8 Reps
@6-7
4
Face Pull
2 Sets
6-8 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
6 Reps
@6-7
2
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
@9
3
Good Morning
3 Sets
6-8 Reps
@7
4
Chest Supported Row (Dumbbell)
3 Sets
4-8 Reps
@9
5
Hanging Leg Raise
2 Sets
AMRAP
@10