4 horseman | Workout Programs | Boostcamp App |

4 horseman

by YASH G.

2 athletes joined

Program Description

Personal use

Program Overview

Level

Beginner

Goal

Athletics

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Feb 29, 2024 07:30

Last Edited

May 07, 2024 10:16

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Day 1

1A

Dip (Assisted)

4 Sets

1B

Chest Supported Row (Machine)

4 Sets

2

Bicep Curl (Barbell)

4 Sets

3

Leg Raise (Captain's Chair)

4 Sets

Day 2

1

Run

1 Set

60 mins

2

Seated Calf Raise

4 Sets

3

Standing Calf Raise

4 Sets

Day 4

1

Run

1 Set

60 mins

2

Lateral Raise (Cable)

4 Sets

Day 5

1

Overhead Press (Barbell)

4 Sets

2

Pull-Up (Weighted)

4 Sets

3

Woodcutter

4 Sets

4

Decline Skull Crusher

4 Sets

Day 6

1

Run

1 Set

60 mins

2

Rear Delt Fly (Machine)

4 Sets

Day 7

1

Deadlift (Barbell)

4 Sets

2

Leg Extension

4 Sets

3

Leg Curl

4 Sets

4

Dumbbell Row

4 Sets

Day 3

1

Squat (Barbell)

4 Sets

2

Decline Crunch

4 Sets

3

Shrug (Dumbbell)

4 Sets

4

Leg Press (45 Degrees)

4 Sets