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BoostcampPNG
4 day split
by Basheer A.
6 athletes joined
Program Description
Muscle growth
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jul 01, 2024 05:20
Last Edited
Jul 04, 2024 05:38
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Week 1
1 / 8 Weeks
Day 2
1
Leg Press
3 Sets
15 Reps
2
Leg Extension
4 Sets
15 Reps
3
Lying Leg Curl
4 Sets
15 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Standing Calf Raise
4 Sets
15 Reps
6
Hyperextension
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Pullover (EZ Bar)
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
8
Decline Crunch (Weighted)
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Single Arm High Row (Cable)
3 Sets
3
Lat Pulldown
4 Sets
15 Reps
4
Wide Grip Pull-Up
4 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6
Preacher Curl (Dumbbell)
3 Sets
Day 3
1
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
3
Front Raise
3 Sets
12 Reps
4
Military Press (Barbell)
3 Sets
12 Reps
5
Hanging Leg Raise
4 Sets
15 Reps
6
Decline Crunch (Weighted)
4 Sets
15 Reps