4x Full Body + Arms | Workout Programs | Boostcamp App |

4x Full Body + Arms

by Nathaniel G.

2 athletes joined

Program Description

High frequency full body

Program Overview

Level

Advanced

Goal

Powerbuilding, Bodybuilding, Athletics

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

70 minutes

Created

Jun 01, 2024 09:28

Last Edited

Jul 07, 2024 03:24

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Day 1

1

Hack Squat

2 Sets

10 Reps

@9

2

Seated Hamstring Curl

2 Sets

15 Reps

@9

3

Bent Over Row (Barbell)

2 Sets

12 Reps

@9

4

Chest Press (Machine)

2 Sets

15 Reps

@9

5A

Lateral Raise (Dumbbell)

2 Sets

12 Reps

@9

5B

Shrug (Barbell)

2 Sets

15 Reps

@9

6

Standing Calf Raise

3 Sets

20 Reps

@9

Day 2

1

Overhead Press (Barbell)

2 Sets

8 Reps

@9

2

Romanian Deadlift (Barbell)

2 Sets

10 Reps

@9

3

Pull-Up (Weighted)

2 Sets

10 Reps

@10

4

Dip (Weighted)

2 Sets

12 Reps

@9

5A

Hip Adductor (Machine)

2 Sets

12 Reps

@9

5B

Sissy Squat

2 Sets

12 Reps

@10

6

Seated Calf Raise

2 Sets

12 Reps

@9

Day 3

1

Hammer Curl

2 Sets

12 Reps

@9

2

JM Press

2 Sets

10 Reps

@9

3

Incline Curl (Dumbbell)

2 Sets

15 Reps

@9

4

Overhead Tricep Extension (Cable)

2 Sets

12 Reps

@9

5

Wrist Curls

2 Sets

15 Reps

@10

6

Reverse Wrist Curl (Barbell)

2 Sets

15 Reps

@10

Day 4

1

Bench Press (Barbell)

2 Sets

10 Reps

@9

2

Seated Row (Cable)

2 Sets

12 Reps

@9

3

Platz Squat

2 Sets

12 Reps

@9

4

Back Extension (Weighted)

2 Sets

12 Reps

@9

5A

Lat Prayer

2 Sets

12 Reps

@9

5B

Pull-Up (Band)

2 Sets

@9

6

Straight Leg Calf Raise

2 Sets

15 Reps

@9

Day 5

1

Lat Pulldown

2 Sets

15 Reps

@9

2

Incline Chest Press (Machine)

2 Sets

12 Reps

@9

3

Hip Thrust (Barbell)

2 Sets

12 Reps

@9

4

Leg Extension

2 Sets

20 Reps

@9

5A

Y Raise

2 Sets

12 Reps

@9

5B

Face Pull

2 Sets

20 Reps

@10

6A

Bicep Curl (Dumbbell)

2 Sets

10 Reps

@9

6B

Skull Crusher

2 Sets

10 Reps

@9