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BoostcampPNG
Bodybuilding
by Judah W.
Program Description
Bodybuilding
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jul 11, 2024 03:38
Last Edited
Jul 11, 2024 04:59
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Week 1
1 / 6 Weeks
Day 1
1
Skull Crusher
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@6-7
@8-8.5
@9-9.5
2
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-20 Reps
@8
@9.5
3
Push Up
1 Set
AMRAP
@8.5
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
16-18 Reps
12-15 Reps
@8
@8
@10
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
6
Reverse Wrist Curl (Barbell)
3 Sets
10-20 Reps
@8
7
Upright Row (Barbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8.5
@9
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
@8.5
2
Pull-Up (Assisted)
2 Sets
25 Reps
@9
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)
3 Sets
1 Set
12-15 Reps
25-25 Reps
@8.5
@10
5
Face Pull
2 Sets
1 Set
15-18 Reps
10-20 Reps
@9.5
@10
6
Upright Row (Cable)
2 Sets
10-20 Reps
@10
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9.5
2
Hack Squat
2 Sets
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
3
Lunge (Dumbbell)
1 Set
2 Sets
25-30 Reps
25-30 Reps
@6.5
@7
4
Seated Calf Raise
1 Set
1 Set
50 Reps
50 Reps
@8.5
@9.5
5
Hanging Leg Raise
4 Sets
12-15 Reps
@8.5
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
6-8 Reps
3-5 Reps
@6.5
@7.5
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-6 Reps
5-8 Reps
5-8 Reps
@8.5
@8.5
@9.5
3
Dip (Bodyweight)
4 Sets
10-15 Reps
@10
4
Cable Crossover
2 Sets
12-15 Reps
@9.5
5
Front Raise
3 Sets
12-15 Reps
@8
6
Reverse Wrist Curl (Dumbbell)
4 Sets
10-12 Reps
@8.5
Day 5
1
Hammer Curl
3 Sets
15-18 Reps
@8.5
2
Incline Curl (Dumbbell)
4 Sets
AMRAP
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9.5
4
Push Up
1 Set
AMRAP
@10
5
Skull Crusher
2 Sets
1 Set
12-16 Reps
12-18 Reps
@8.5
@10
6
Upright Row (Barbell)
2 Sets
AMRAP
@10
7
Lateral Raise (Dumbbell)
4 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
3-5 Reps
@6.5
@8
@9.5
@10
3
Face Pull
3 Sets
15-20 Reps
@10
4
Dip (Assisted)
4 Sets
10-15 Reps
@9.5
5
Hanging Leg Raise
4 Sets
12-15 Reps
@9.5
6
Cable Crunch
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
Day 7
1
Walk
1 Set
20-30 mins
@6
2
Stretching
1 Set
10-15 mins
@6
3
Swim
1 Set
60 mins
@6.5
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10