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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
    Jun 18, 2025 10:04

Summary

Unleash your potential with the BVPT - August Program, a comprehensive 4-week training plan designed for serious lifters. Committing just three days a week, you'll engage in targeted workouts focusing on Back & Biceps, Chest & Triceps, and Legs, Shoulders & Core. Each session is packed with effective exercises like Trap Bar Deadlifts, Incline Bench Presses, and Sumo Squats, ensuring you build strength and muscle efficiently. With a full gym at your disposal, get ready to elevate your fitness game and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
11.4%
Chest
10.7%
Quadriceps
10%
Lats
10%
Middle Delts
8.6%
Upper Back
8.6%
Glutes
6.4%
Hamstrings
5.7%
Biceps
4.3%
Calves
3.6%
Adductors
2.9%
Abs
2.1%
Lower Back
1.4%
Abductors
0.7%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 4 Weeks
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
-