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
Dec 07, 2024 07:54

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Front Delts

14.1%

Middle Delts

14.1%

Triceps

11.7%

Chest

11.2%

Upper Back

9.2%

Lats

8.3%

Hamstrings

6.8%

Biceps

6.3%

Quadriceps

5.4%

Glutes

4.4%

Calves

2.4%

Lower Back

1.9%

Abs

1.5%

Rear Delts

1.5%

Adductors

Forearms

0.2%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Incline Bench Press (Dumbbell)

3-6 reps

8-10 reps

Seated Row (Cable)

8-12 reps

Lying Leg Curl

6-10 reps

Leg Extension

6-10 reps

Chest Fly (Machine)

6-10 reps

Standing Pullover (Cable)

8-12 reps

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Upright Row (Barbell)

RPE 10

Day 2

Bench Press (Dumbbell)

3-6 reps

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Lat Pulldown

10-12 reps

Bulgarian Split Squat (Dumbbell)

RPE 10

Hammer Curl

RPE 10

Tricep Rope Push Down (Cable)

8-15 reps

Lateral Raise (Dumbbell)

8-15 reps

Standing Calf Raise

8-15 reps

Day 3

Squat (Barbell)

4-6 reps

8-10 reps

Incline Bench Press (Dumbbell)

3-6 reps

6-8 reps

Lat Pulldown

8-10 reps

Lying Leg Curl

8-12 reps

RPE 10

Overhead Tricep Extension (Cable)

8-12 reps

Bayesian Curl

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Upright Row (Barbell)

RPE 10

Day 3

Squat (Barbell)

1 Set

4-6 Reps

8-10 Reps

Incline Bench Press (Dumbbell)

1 Set

3-6 Reps

6-8 Reps

Lat Pulldown

2 Sets

8-10 Reps

Lying Leg Curl

1 Set

8-12 Reps

@10

Overhead Tricep Extension (Cable)

2 Sets

8-12 Reps

Bayesian Curl

1 Set

Lateral Raise (Dumbbell)

2 Sets

8-12 Reps

@10

Upright Row (Barbell)

2 Sets

@10

Day 2

Bench Press (Dumbbell)

1 Set

3-6 Reps

8-10 Reps

Romanian Deadlift (Dumbbell)

2 Sets

8-10 Reps

Lat Pulldown

2 Sets

10-12 Reps

Bulgarian Split Squat (Dumbbell)

1 Set

@10

Hammer Curl

1 Set

@10

Tricep Rope Push Down (Cable)

2 Sets

8-15 Reps

Lateral Raise (Dumbbell)

2 Sets

8-15 Reps

Standing Calf Raise

2 Sets

8-15 Reps

Day 1

Incline Bench Press (Dumbbell)

1 Set

3-6 Reps

8-10 Reps

Seated Row (Cable)

2 Sets

8-12 Reps

Lying Leg Curl

1 Set

6-10 Reps

Leg Extension

1 Set

6-10 Reps

Chest Fly (Machine)

2 Sets

6-10 Reps

Standing Pullover (Cable)

2 Sets

8-12 Reps

Preacher Curl (EZ Bar)

1 Set

Overhead Tricep Extension (Cable)

2 Sets

8-12 Reps

Lateral Raise (Dumbbell)

2 Sets

8-12 Reps

Upright Row (Barbell)

2 Sets

@10