Adonis's 3 Day Program | Workout Programs | Boostcamp App |

Adonis's 3 Day Program

by anthony E.

1 athletes joined

Program Description

Efficient Muscle

Program Overview

Level

Beginner, Intermediate, Novice

Goal

Bodybuilding, Powerbuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

May 21, 2024 11:42

Last Edited

Jun 07, 2024 07:20

down_app

Day 1

1

Chest Press (Machine)

3 Sets

6-10 Reps

2

Incline Chest Press (Machine)

2 Sets

6-10 Reps

3

Lat Pulldown

3 Sets

6-10 Reps

4

Barbell Row

2 Sets

6-10 Reps

Day 2

1

Squat (Barbell)

3 Sets

6-10 Reps

2

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

3

Leg Curl

2 Sets

10-15 Reps

4

Leg Extension

2 Sets

10-15 Reps

5

Standing Calf Raise

4 Sets

10-15 Reps

Day 3

1

Dip (Weighted)

3 Sets

6-10 Reps

2

Bicep Curl (Barbell)

3 Sets

6-10 Reps

3

Lateral Raise (Dumbbell)

3 Sets

6-10 Reps

4

Farmer's Walk (Weighted)

3 Sets

40 Reps