Adam workout

by Ashhab A.

2 athletes joined

Program Description

Inspired by NH’s program on his youtube channel.

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Oct 21, 2024 02:17
Last Edited
Jun 18, 2025 12:59

Summary

Dive into the Adam Workout, a dynamic 1-week program designed for those ready to elevate their training with just two sessions per week. This program features a series of expertly crafted supersets, combining compound and isolation exercises to maximize muscle engagement and boost strength. You'll tackle movements like the Bench Press, Dumbbell Row, and Goblet Squat, all while utilizing a full gym setup. Get ready to push your limits and see results that inspire you to keep going!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Paused)

10 reps

Dumbbell Row

12 reps

Overhead Press (Barbell)

8 reps

Chin-Up (Bodyweight)

Goblet Squat

10 reps

Tricep Extension (Cable)

12 reps

Day 2

Barbell Row

10 reps

Bicep Curl (EZ Bar)

12 reps

Seated Overhead Press (Dumbbell)

6 reps

Lat Pulldown

15 reps

Bench Press (Close Grip)

12 reps

Wrist Curls

15 reps

Day 1

Bench Press (Paused)

3 Sets

10 Reps

Dumbbell Row

3 Sets

12 Reps

Overhead Press (Barbell)

3 Sets

8 Reps

Chin-Up (Bodyweight)

3 Sets

Goblet Squat

3 Sets

10 Reps

Tricep Extension (Cable)

3 Sets

12 Reps

Day 2

Barbell Row

3 Sets

10 Reps

Bicep Curl (EZ Bar)

3 Sets

12 Reps

Seated Overhead Press (Dumbbell)

3 Sets

6 Reps

Lat Pulldown

3 Sets

15 Reps

Bench Press (Close Grip)

3 Sets

12 Reps

Wrist Curls

3 Sets

15 Reps