4 days General Strength split | Workout Programs | Boostcamp App |

4 days General Strength split

by Kasjan P.

4 athletes joined

Program Description

Strength on big 3 as well as a pulling movement Building muscle

Program Overview

Level

Intermediate

Goal

Powerlifting, Bodybuilding, Powerbuilding

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

80 minutes

Created

Feb 12, 2024 01:06

Last Edited

Jul 01, 2024 10:33

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Day 1

1

Squat (Low Bar)

1 Set

3 Sets

2-4 Reps

5-8 Reps

@6.5

@7

2

Stiff Leg Deadlift

3 Sets

6-10 Reps

@7-10

3

Leg Extension

3 Sets

10-15 Reps

@9-10

4

Seated Calf Raise

4 Sets

10-15 Reps

@9-10

5

Bicep Curl (Cable)

1 Set

Day 2

1

Bench Press (Paused)

1 Set

3 Sets

2-4 Reps

6-10 Reps

@7

@7

2

Barbell Row

4 Sets

8-12 Reps

@7-10

3

Lateral Raise (Cable)

4 Sets

10-15 Reps

@8-10

4

Lat Pulldown (Close Grip)

4 Sets

8-12 Reps

@7-10

5

Decline Crunch

4 Sets

10-15 Reps

@8-10

Day 3

1

Deadlift (Barbell)

1 Set

2 Sets

2-4 Reps

5-8 Reps

@6.5-9

@7-9

2

Front Squat (Paused)

3 Sets

6-10 Reps

@7-10

3

Seated Hamstring Curl

4 Sets

10-15 Reps

@9-10

4

Seated Calf Raise

4 Sets

10-15 Reps

@9-10

5

Overhead Tricep Extension (Cable)

1 Set

Day 4

1

Pull-Up (Weighted)

4 Sets

5-8 Reps

@7-10

2

Incline Bench Press (Smith Machine)

4 Sets

8-12 Reps

@7-10

3

Face Pull

3 Sets

10-15 Reps

@7-9

4

Chest Fly (Machine)

3 Sets

12-15 Reps

@8-10

5

Bicep Curl (Cable)

4 Sets

6-10 Reps

@9-10

6

Overhead Tricep Extension (Cable)

4 Sets

10-15 Reps

@7-10