3-Day FUF Horsecock Powerbuilding | Workout Programs | Boostcamp App |

3-Day FUF Horsecock Powerbuilding

by Ignacas P.

13 athletes joined

Program Description

Lower-End Recoverable Volume IG: cryptogymbro

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding, Powerbuilding, Bodyweight Fitness

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Feb 27, 2024 03:47

Last Edited

Jul 24, 2024 07:22

down_app

Day 2

1

Bench Press (Barbell)

3 Sets

6 Reps

@9.5

2

Overhead Press (Barbell)

3 Sets

8 Reps

@9

3

Pull-Up (Weighted)

3 Sets

1 Set

6-10 Reps

10-30 Reps

@9

@10

4

Dip (Weighted)

3 Sets

8 Reps

@9

5

Seated Row (Cable)

3 Sets

8 Reps

@9

6

Low Bar Hannibal Tricep Extension

3 Sets

10 Reps

@8

7

Bent-over Rear Delt Fly (Machine)

3 Sets

20-30 Reps

@8

8

Hyperextension

3 Sets

AMRAP

@8

Day 1

1

Shrug (Barbell)

3 Sets

10 Reps

@8.5

2

Romanian Deadlift (Barbell)

3 Sets

8 Reps

@9

3

Lever Squat

3 Sets

8 Reps

@9.5

4

Leg Extension

3 Sets

12 Reps

@9.5

5

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

@9

6

Chest Fly (Dumbbell)

3 Sets

10 Reps

@8

7

Incline Curl (Dumbbell)

3 Sets

10 Reps

@9

8

Face Pull

3 Sets

15 Reps

@8

9

Knee Raise (Captain's Chair)

3 Sets

12-25 Reps

@8

Day 3

1

Power Shrug

3 Sets

10 Reps

@8

2

Trap Bar Deadlift

3 Sets

6 Reps

@9.5

3

Leg Press

3 Sets

8 Reps

@9

4

Leg Curl

3 Sets

12 Reps

@9

5

Incline Bench Press (Smith Machine)

3 Sets

15 Reps

@8.5

6

Standing Pullover (Cable)

3 Sets

15 Reps

@8.5

7

Lateral Raise (Cable)

3 Sets

15 Reps

@8.5

8

Face Pull

3 Sets

15 Reps

@8

9

Knee Raise (Captain's Chair)

3 Sets

12-25 Reps

@8.5