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FB-PrototypeA

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Program Description

Prototype FB Program

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 08, 2025 04:41
  • Last Edited
    Jun 18, 2025 09:42

Summary

FB-PrototypeA is a dynamic 4-week workout program designed for those looking to build strength and enhance muscle definition with just two sessions per week. Each workout features effective supersets focused on legs, chest, and core, utilizing a mix of machine and bodyweight exercises for comprehensive training. With a commitment to progressive overload, you'll challenge your limits while keeping your routine fresh and engaging. Get ready to transform your physique and elevate your fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8 reps
-
1B
Sissy Squat
3
8 reps
-
2A
Leg Press
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Push Up
3
20 reps
-
3B
Modified Dragon Fly
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8 reps
-
1B
Sissy Squat
3
8 reps
-
2A
Leg Press
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Push Up
3
20 reps
-
3B
Modified Dragon Fly
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8 reps
-
1B
Sissy Squat
3
8 reps
-
2A
Leg Press
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Push Up
3
20 reps
-
3B
Modified Dragon Fly
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8 reps
-
1B
Sissy Squat
3
8 reps
-
2A
Leg Press
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Push Up
3
20 reps
-
3B
Modified Dragon Fly
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2A
Sissy Squat
2
8 reps
-
2B
Hip Thrust (Machine)
2
8 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Modified Dragon Fly
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2A
Sissy Squat
2
8 reps
-
2B
Hip Thrust (Machine)
2
8 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Modified Dragon Fly
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2A
Sissy Squat
2
8 reps
-
2B
Hip Thrust (Machine)
2
8 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Modified Dragon Fly
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2A
Sissy Squat
2
8 reps
-
2B
Hip Thrust (Machine)
2
8 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Modified Dragon Fly
2
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Leg Curl
3 Sets
8 Reps
-
1B
Sissy Squat
3 Sets
8 Reps
-
2A
Leg Press
3 Sets
8 Reps
-
2B
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3A
Push Up
3 Sets
20 Reps
-
3B
Modified Dragon Fly
3 Sets
10 Reps
-
Day 2
1
Leg Extension
2 Sets
8 Reps
-
2A
Sissy Squat
2 Sets
8 Reps
-
2B
Hip Thrust (Machine)
2 Sets
8 Reps
-
3
Pull-Up (Assisted)
2 Sets
10 Reps
-
4
Modified Dragon Fly
2 Sets
10 Reps
-