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Construction work.

by Mohamad Kashor

Program Description

This program for people who works as construction worker or an intense job that requires high physical activities. This program will work for a biggener lifter.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Aug 23, 2024 04:02
  • Last Edited
    Oct 01, 2024 07:38
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
3-6 reps
8-10 reps
1B
Seated Row (Cable)
2
8-12 reps
2A
Lying Leg Curl
1
6-10 reps
2B
Leg Extension
1
6-10 reps
3A
Chest Fly (Machine)
2
6-10 reps
3B
Standing Pullover (Cable)
2
8-12 reps
4
Preacher Curl (EZ Bar)
1
5
Overhead Tricep Extension (Cable)
2
8-12 reps
6A
Lateral Raise (Dumbbell)
2
8-12 reps
6B
Upright Row (Barbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3-6 reps
8-10 reps
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
3
Lat Pulldown
2
10-12 reps
4A
Bulgarian Split Squat (Dumbbell)
1
RPE 10
4B
Hammer Curl
1
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
6A
Lateral Raise (Dumbbell)
2
8-15 reps
6B
Standing Calf Raise
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-6 reps
8-10 reps
2A
Incline Bench Press (Dumbbell)
1
1
3-6 reps
6-8 reps
2B
Lat Pulldown
2
8-10 reps
3
Lying Leg Curl
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
5
Bayesian Curl
1
6A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6B
Upright Row (Barbell)
2
RPE 10
Week 1
1 / 1 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
3-6 Reps
6-8 Reps
2B
Lat Pulldown
2 Sets
8-10 Reps
3
Lying Leg Curl
1 Set
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
5
Bayesian Curl
1 Set
6A
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
6B
Upright Row (Barbell)
2 Sets
@10
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
3-6 Reps
8-10 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
3
Lat Pulldown
2 Sets
10-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
1 Set
@10
4B
Hammer Curl
1 Set
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
6B
Standing Calf Raise
2 Sets
8-15 Reps
Day 1
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
3-6 Reps
8-10 Reps
1B
Seated Row (Cable)
2 Sets
8-12 Reps
2A
Lying Leg Curl
1 Set
6-10 Reps
2B
Leg Extension
1 Set
6-10 Reps
3A
Chest Fly (Machine)
2 Sets
6-10 Reps
3B
Standing Pullover (Cable)
2 Sets
8-12 Reps
4
Preacher Curl (EZ Bar)
1 Set
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
6B
Upright Row (Barbell)
2 Sets
@10