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BoostcampPNG
LVAC program
by Ben Cadenbach
1 athletes joined
Program Description
Mass
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 15, 2024 08:33
Last Edited
Jun 18, 2024 05:10
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
10 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Incline Chest Press (Machine)
3 Sets
10 Reps
7
Good Morning
3 Sets
10 Reps
8
Back Extension
3 Sets
10 Reps
9
Seated Row (Cable)
3 Sets
10 Reps
10
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
11
Plank
3 Sets
1 mins
12
Decline Crunch
3 Sets
15 Reps
13
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Hammer Curl
3 Sets
10 Reps
2
French Press
3 Sets
10 Reps
3
Chin-Up (Weighted)
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
8
Arnold Press
3 Sets
10 Reps
9
Push Up
3 Sets
10 Reps
10
T-Bar Row
3 Sets
10 Reps
11
Bicep Curl (Cable)
3 Sets
10 Reps
12
Single Arm Iso Row
3 Sets
10 Reps
13
Side Bend (Dumbbell)
3 Sets
10 Reps
14
Tricep Extension (Machine)
3 Sets
10 Reps
15
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
2
Standing Calf Raise
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Leg Press
3 Sets
10 Reps
7
Lunge (Dumbbell)
3 Sets
10 Reps
8
Split Squat (Dumbbell)
3 Sets
10 Reps
9
Hip Abductor (Machine)
3 Sets
10 Reps
Day 5
1
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
6
Leg Raise (Captain's Chair)
3 Sets
10 Reps
7
Lying Pullover (Cable)
3 Sets
10 Reps
8
Pec Fly (Dumbbell)
3 Sets
10 Reps
9
Seated Dip (Machine)
3 Sets
10 Reps
10
High Row
3 Sets
10 Reps
11
Lat Pulldown (Close Grip)
3 Sets
10 Reps
12
Chest Fly (Cable)
3 Sets
10 Reps
13
Trap Bar Deadlift
3 Sets
10 Reps
14
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Run
1 Set
2
2km Row
1 Set
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
6
Cable Crossover
3 Sets
10 Reps
7
Pec Deck (Machine)
3 Sets
10 Reps
8
Shoulder Press (Machine)
3 Sets
10 Reps
9
Shrug (Dumbbell)
3 Sets
10 Reps
10
Dumbbell Bench Pullover
3 Sets
10 Reps
11
Pull-Up (Weighted)
3 Sets
10 Reps
12
Dumbbell Row
3 Sets
10 Reps