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HSP Split
by Leo
1 athletes joined
Program Description
rrr
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 25, 2024 08:34
Last Edited
Jul 16, 2024 03:08
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
15-20 Reps
5-8 Reps
@1
@1
2
Bench Press (Barbell)
1 Set
4 Sets
15-20 Reps
5-8 Reps
@1
@1
3
Power Shrug
2 Sets
2 Sets
15-20 Reps
5-8 Reps
@1
@1
4
Pull-Up (Band)
4 Sets
15-20 Reps
@1
5
Barbell Row
1 Set
3 Sets
15-20 Reps
5-8 Reps
@1
@1
6
Military Press (Barbell)
2 Sets
2 Sets
15-20 Reps
5-8 Reps
@1
@1
7
Bench Press (Close Grip)
1 Set
3 Sets
15-20 Reps
5-8 Reps
@1
@1
8
Bicep Curl (Barbell)
1 Set
3 Sets
15-20 Reps
5-8 Reps
@1
@1
Day 2
1
100m Sprint
1 Set
-
2
Band Pull Apart
4 Sets
20-30 Reps
3
Bicep Curl (Barbell)
2 Sets
20-30 Reps
4
Hammer Curl
2 Sets
20-30 Reps
5
Reverse Bicep Curl (EZ Bar)
2 Sets
20-30 Reps
6
Lateral Raise (Dumbbell)
4 Sets
20-30 Reps
7
Pec Fly (Dumbbell)
4 Sets
20-30 Reps
8
Lying Pullover (Cable)
4 Sets
20-30 Reps
9
Abs Crunch (Bodyweight)
5 Sets
20-30 Reps
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
2
Bench Press (Dumbbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
3
Incline Chest Press (Machine)
1 Set
3 Sets
15-20 Reps
8-12 Reps
4
Split Squat (Barbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
5
Lat Pulldown (Close Grip)
1 Set
3 Sets
15-20 Reps
8-12 Reps
6
Chest Supported Row (Machine)
1 Set
3 Sets
15-20 Reps
8-12 Reps
7
French Press
1 Set
3 Sets
15-20 Reps
8-12 Reps
8
Incline Curl (Dumbbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
Day 4
1
100m Sprint
1 Set
-
2
Band Pull Apart
4 Sets
20-30 Reps
3
Bicep Curl (Barbell)
2 Sets
20-30 Reps
4
Hammer Curl
2 Sets
20-30 Reps
5
Reverse Bicep Curl (EZ Bar)
2 Sets
20-30 Reps
6
Lateral Raise (Dumbbell)
4 Sets
20-30 Reps
7
Pec Fly (Dumbbell)
4 Sets
20-30 Reps
8
Lying Pullover (Cable)
4 Sets
20-30 Reps
9
Abs Crunch (Bodyweight)
5 Sets
20-30 Reps
Day 5
1
Leg Extension
4 Sets
15-20 Reps
2
Single-Leg Leg Curl
4 Sets
15-20 Reps
3
Chest Fly (Cable)
4 Sets
15-20 Reps
4
Lat Pulldown (Neutral Grip)
4 Sets
15-20 Reps
5
Single Arm High Row (Cable)
4 Sets
15-20 Reps
6
Upright Row (Cable)
4 Sets
15-20 Reps
7
Lateral Raise (Cable)
4 Sets
15-20 Reps
8
Tricep Rope Push Down (Cable)
4 Sets
15-20 Reps
9
Bicep Curl (Cable)
4 Sets
15-20 Reps
Day 6
1
Leg Extension
4 Sets
15-20 Reps
2
Single-Leg Leg Curl
4 Sets
15-20 Reps
3
Chest Fly (Cable)
4 Sets
15-20 Reps
4
Lat Pulldown (Neutral Grip)
4 Sets
15-20 Reps
5
Single Arm High Row (Cable)
4 Sets
15-20 Reps
6
Upright Row (Cable)
4 Sets
15-20 Reps
7
Lateral Raise (Cable)
4 Sets
15-20 Reps
8
Tricep Rope Push Down (Cable)
4 Sets
15-20 Reps
9
Bicep Curl (Cable)
4 Sets
15-20 Reps
Day 7
1
100m Sprint
1 Set
-
2
Band Pull Apart
4 Sets
20-30 Reps
3
Bicep Curl (Barbell)
2 Sets
20-30 Reps
4
Hammer Curl
2 Sets
20-30 Reps
5
Reverse Bicep Curl (EZ Bar)
2 Sets
20-30 Reps
6
Lateral Raise (Dumbbell)
4 Sets
20-30 Reps
7
Pec Fly (Dumbbell)
4 Sets
20-30 Reps
8
Lying Pullover (Cable)
4 Sets
20-30 Reps
9
Abs Crunch (Bodyweight)
5 Sets
20-30 Reps