6 Week Get Started | Workout Programs | Boostcamp App |

6 Week Get Started

by Alexander M.

11 athletes joined

Program Description

Create a solid foundation starting slowly.

Program Overview

Level

Novice, Intermediate

Goal

Athletics, Muscle & Sculpting

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

40 minutes

Created

Jan 03, 2024 04:18

Last Edited

Jun 13, 2024 09:28

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Day 3

1

Upright Row (Barbell)

3 Sets

15 Reps

2

Lat Pulldown (Close Grip)

4 Sets

12 Reps

3

Chest Fly (Cable)

4 Sets

10 Reps

4

Lunge (Barbell)

3 Sets

10 Reps

5

Skull Crusher

3 Sets

15 Reps

6

Hammer Curl

3 Sets

12 Reps

Day 1

1

Bench Press (Barbell)

4 Sets

8 Reps

2

Lat Pulldown

4 Sets

10 Reps

3

Seated Overhead Press (Dumbbell)

4 Sets

10 Reps

4

Leg Extension

4 Sets

10 Reps

5

Bicep Curl (Barbell)

3 Sets

10 Reps

6

Tricep Rope Push Down (Cable)

3 Sets

15 Reps

Day 2

1

Leg Press

4 Sets

8 Reps

2

Tricep Extension (Barbell)

3 Sets

20 Reps

3

Bicep Curl (EZ Bar)

4 Sets

10 Reps

4

Chest Press (Machine)

4 Sets

10 Reps

5

Chest Supported Row (Machine)

4 Sets

10 Reps

6

Lateral Raise (Dumbbell)

3 Sets

20 Reps

Day 4

1

Bench Press (Barbell)

4 Sets

8 Reps

2

Lat Pulldown

4 Sets

10 Reps

3

Seated Overhead Press (Dumbbell)

4 Sets

10 Reps

4

Leg Extension

4 Sets

10 Reps

5

Bicep Curl (Barbell)

3 Sets

10 Reps

6

Tricep Rope Push Down (Cable)

3 Sets

15 Reps

7

Upright Row (Barbell)

3 Sets

15 Reps

8

Chest Fly (Cable)

4 Sets

10 Reps

9

Lunge (Barbell)

3 Sets

10 Reps

Day 5

1

Leg Press

4 Sets

8 Reps

2

Tricep Extension (Barbell)

3 Sets

20 Reps

3

Bicep Curl (EZ Bar)

4 Sets

10 Reps

4

Chest Press (Machine)

4 Sets

10 Reps

5

Chest Supported Row (Machine)

4 Sets

10 Reps

6

Lateral Raise (Dumbbell)

3 Sets

20 Reps

7

Lat Pulldown

4 Sets

12 Reps

8

Skull Crusher

3 Sets

15 Reps

9

Hammer Curl

3 Sets

12 Reps