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3 day Full Body Supersets Newborn Baby edition

by WB
3 athletes joined
5.0
(1 rating)

Program Description

Maintaining mass when your life gets turned upside down. Run this twice a week, or more. Try to keep at least 1 rest day between sessions. Go heavy, go hard. You will also work on conditioning.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 18, 2024 04:42
  • Last Edited
    Oct 03, 2024 03:14
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2A
Goblet Squat
3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3A
Lat Pulldown
3 Sets
3B
Lateral Raise (Dumbbell)
3 Sets
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Box Squat (Barbell)
5 Sets
10 Reps
2A
Hamstring Curl
3 Sets
2B
Chest Fly (Dumbbell)
3 Sets
3A
Neck Work
4 Sets
3B
Standing Calf Raise
4 Sets
4A
Parralel Pullup
3 Sets
4B
Rear Delt Fly (Machine)
3 Sets
5A
Hammer Curl
3 Sets
5B
Overhead Tricep Extension (Cable)
3 Sets
Day 3
1A
Chest Supported Row (Machine)
10 Sets
10 Reps
1B
Hammer Strength Bench Press
10 Sets
10 Reps
2A
Face Pull
4 Sets
15 Reps
2B
Neck Work Cable
4 Sets
20 Reps