BVPT - August Program

by Shaun BVPT

9 athletes joined

Program Description

Barossa Valley PT's monthly community program!

Program Overview

Level
Novice, Intermediate, Advanced, Beginner
Goal
Muscle & Sculpting, Athletics, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Aug 07, 2024 12:16
Last Edited
Aug 26, 2024 11:53

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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Trap Bar Deadlift

3

20 reps

2

Lat Pulldown Curls

3

20 reps

3A

Lat Pulldown (Single Arm)

3

20 reps

3B

Lat Pulldown

3

20 reps

4

Seated Rope Pulls

3

20 reps

5

Seated Wide-Grip Row (Cable)

3

20 reps

6

1 Min Row

3

1 mins

Day 1

1

Trap Bar Deadlift

3

16 reps

2

Lat Pulldown Curls

3

16 reps

3A

Lat Pulldown (Single Arm)

3

16 reps

3B

Lat Pulldown

3

16 reps

4

Seated Rope Pulls

3

16 reps

5

Seated Wide-Grip Row (Cable)

3

16 reps

6

1 Min Row

3

1 mins

Day 1

1

Trap Bar Deadlift

4

12 reps

2

Lat Pulldown Curls

4

12 reps

3A

Lat Pulldown (Single Arm)

4

12 reps

3B

Lat Pulldown

4

12 reps

4

Seated Rope Pulls

4

12 reps

5

Seated Wide-Grip Row (Cable)

4

12 reps

6

1 Min Row

4

1 mins

Day 1

1

Trap Bar Deadlift

4

12 reps

2

Lat Pulldown Curls

4

12 reps

3A

Lat Pulldown (Single Arm)

4

12 reps

3B

Lat Pulldown

4

12 reps

4

Seated Rope Pulls

4

12 reps

5

Seated Wide-Grip Row (Cable)

4

12 reps

6

1 Min Row

4

1 mins

Day 2

1

Incline Bench Press (Dumbbell)

3

20 reps

2

Incline Bench Press (Dumbbell)

3

20 reps

3

Incline Single Arm Press (Dumbbell)

3

20 reps

4

Floor EZ Bar Press & Pullover

3

20 reps

5

Overhead Tricep Extension (Cable)

3

AMRAP

6

Push Up

3

AMRAP

Day 2

1

Incline Bench Press (Dumbbell)

3

16 reps

2

Incline Bench Press (Dumbbell)

3

16 reps

3

Incline Single Arm Press (Dumbbell)

3

16 reps

4

Floor EZ Bar Press & Pullover

3

16 reps

5

Overhead Tricep Extension (Cable)

3

AMRAP

6

Push Up

3

AMRAP

Day 2

1

Incline Bench Press (Dumbbell)

4

12 reps

2

Incline Bench Press (Dumbbell)

4

12 reps

3

Incline Single Arm Press (Dumbbell)

4

12 reps

4

Floor EZ Bar Press & Pullover

4

12 reps

5

Overhead Tricep Extension (Cable)

4

AMRAP

6

Push Up

4

AMRAP

Day 2

1

Incline Bench Press (Dumbbell)

4

12 reps

2

Incline Bench Press (Dumbbell)

4

12 reps

3

Incline Single Arm Press (Dumbbell)

4

12 reps

4

Floor EZ Bar Press & Pullover

4

12 reps

5

Overhead Tricep Extension (Cable)

4

AMRAP

6

Push Up

4

AMRAP

Day 3

1A

Leg Press (45 Degrees)

3

20 reps

1B

Calf Raise (Leg Press)

3

20 reps

2

Sandbag Carry

1

5 reps

3

Sumo Squat

3

20 reps

4

Seated Military Press (Smith Machine)

3

20 reps

5

Lateral Raise (Cable)

3

20 reps

Day 3

1A

Leg Press (45 Degrees)

3

16 reps

1B

Calf Raise (Leg Press)

3

16 reps

2

Sandbag Carry

1

5 reps

3

Sumo Squat

3

16 reps

4

Seated Military Press (Smith Machine)

3

16 reps

5

Lateral Raise (Cable)

3

16 reps

Day 3

1A

Leg Press (45 Degrees)

4

12 reps

1B

Calf Raise (Leg Press)

4

12 reps

2

Sandbag Carry

1

5 reps

3

Sumo Squat

4

12 reps

4

Seated Military Press (Smith Machine)

4

12 reps

5

Lateral Raise (Cable)

4

12 reps

Day 3

1A

Leg Press (45 Degrees)

4

12 reps

1B

Calf Raise (Leg Press)

4

12 reps

2

Sandbag Carry

1

5 reps

3

Sumo Squat

4

12 reps

4

Seated Military Press (Smith Machine)

4

12 reps

5

Lateral Raise (Cable)

4

12 reps

Day 1

1

Trap Bar Deadlift

3 Sets

20 Reps

2

Lat Pulldown Curls

3 Sets

20 Reps

3A

Lat Pulldown (Single Arm)

3 Sets

20 Reps

3B

Lat Pulldown

3 Sets

20 Reps

4

Seated Rope Pulls

3 Sets

20 Reps

5

Seated Wide-Grip Row (Cable)

3 Sets

20 Reps

6

1 Min Row

3 Sets

1 mins

Day 2

1

Incline Bench Press (Dumbbell)

3 Sets

20 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

20 Reps

3

Incline Single Arm Press (Dumbbell)

3 Sets

20 Reps

4

Floor EZ Bar Press & Pullover

3 Sets

20 Reps

5

Overhead Tricep Extension (Cable)

3 Sets

AMRAP

6

Push Up

3 Sets

AMRAP

Day 3

1A

Leg Press (45 Degrees)

3 Sets

20 Reps

1B

Calf Raise (Leg Press)

3 Sets

20 Reps

2

Sandbag Carry

1 Set

5 Reps

3

Sumo Squat

3 Sets

20 Reps

4

Seated Military Press (Smith Machine)

3 Sets

20 Reps

5

Lateral Raise (Cable)

3 Sets

20 Reps