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BoostcampPNG
4 day/ week bodybuilding program
by Akos S.
Program Description
Emphasis: arms, shoulders, chest, upper back Day1, rest, Day2, rest, Day3, Day4, rest
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jun 29, 2024 02:20
Last Edited
Jun 29, 2024 03:26
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Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
-
@9-10
2
Pull-Up (Weighted)
1 Set
2 Sets
6-8 Reps
-
@9-10
3
JM Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
-
@8-9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
-
@10
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
-
@10
@10
6
Incline Curl (Dumbbell)
1 Set
2 Sets
8-12 Reps
-
@10
@10
7
Decline Sit Up (Weighted)
1 Set
2 Sets
10-15 Reps
-
@8-9
@8-9
Day 2
1
High Bar Squat (Barbell)
3 Sets
5-6 Reps
@8-9
2
Incline Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-15 Reps
@10
@10
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9-10
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
6
Leg Curl
2 Sets
8-12 Reps
@10
7
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9-10
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Squat (Smith Machine)
3 Sets
6-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@10
4
Reverse Pec Deck
3 Sets
8-12 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@10
6
Power Shrug
2 Sets
10-15 Reps
@10