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BoostcampPNG
Viltrumite Workout
by Svante Hermansson
1 athletes joined
Program Description
The primary goal is to increase muscle size through hypertrophy.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Jul 06, 2024 11:08
Last Edited
Jul 14, 2024 11:50
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 1 Weeks
Day 7
1
Run
10 Sets
1 mins
Day 4
1
Walk
1 Set
30 mins
2
Stretching
1 Set
5 mins
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
5
Bench Press (Close Grip)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Dumbbell Row
3 Sets
8 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Leg Extension
3 Sets
12 Reps
4
Lying Leg Curl
3 Sets
12 Reps
5
Seated Calf Raise
3 Sets
12 Reps
6
Abs Crunch (Weighted)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 3
1
Run
1 Set
30 mins
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3
Hip Thrust (Barbell)
3 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps