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BoostcampPNG
Matt's IronBull
by Matthew Xavier
1 athletes joined
Program Description
Full body hypertrophy
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jun 11, 2024 08:17
Last Edited
Jun 18, 2024 10:47
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
8 Reps
@8
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10