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Griffin 4+1
by Griffin O.
1 athletes joined
Program Description
4 Days on 1 Day off Bodybuilding workout routine.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 02, 2024 06:09
Last Edited
Jul 02, 2024 09:57
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
MTS Decline Bench
2 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
2 Sets
AMRAP
4
Pec Fly
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
6-12 Reps
@9
Day 2
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Chest Supported T-Bar Row
3 Sets
6-10 Reps
@9
3
Free Motion Single Arm Pulldown
3 Sets
8-12 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Machine)
6 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
10-20 Reps
@9
7
Reverse Forearm Curl
4 Sets
8-12 Reps
@9
8
Forearm Curl
4 Sets
8-12 Reps
@9
Day 3
1
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
2
Tricep Press
2 Sets
8-12 Reps
@9
3
Hammer Curl
3 Sets
6-12 Reps
@9
4
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@9
6
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
7
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@9
8
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
9
Shoulder Press (smith Machine)
3 Sets
8-12 Reps
@9
Day 4
1
Hack Squat
4 Sets
5-10 Reps
@9
2
Leg Extension
3 Sets
8-12 Reps
@9
3
Single Leg Extension
3 Sets
10-20 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@9
6
Abs Crunch (Weighted)
4 Sets
10-20 Reps
@9
Day 6
1
Incline Bench Press (smith Machine)
3 Sets
6-10 Reps
@9
2
ISO Flat Bench
3 Sets
8-12 Reps
@9
3
Wide Chest Iso
2 Sets
8-12 Reps
@9
4
Free Motion Chest Fly
3 Sets
10-20 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
6-10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
Day 7
1
High Row
3 Sets
6-10 Reps
@9
2
Iso Pull Down
3 Sets
6-10 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Pull-Up (Assisted)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Machine)
7 Sets
8-12 Reps
@9
6
Forearm Curl
4 Sets
8-12 Reps
@9
7
Reverse Forearm Curl
4 Sets
8-12 Reps
@9