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Superhero minimalist (chest and back focus)
by Pedro A.
Program Description
Develop aesthetics with low volume. Perfect for busy schedules. Focus on shoulders, upper chest and upper back. Mostly compound exercises.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
50 minutes
Created
Jun 09, 2024 09:17
Last Edited
Jun 16, 2024 02:24
down_app
Week 1
1 / 9 Weeks
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@9
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ab Wheel
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@9
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ab Wheel
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@9
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ab Wheel
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@9
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ab Wheel
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@9
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ab Wheel
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@9
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ab Wheel
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@9
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ab Wheel
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@9
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ab Wheel
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@9
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ab Wheel
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9