FB-PrototypeA

by

1 athletes joined

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
May 08, 2025 04:46

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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 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

-