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Dr.Stuto workout
by Alessandro Stuto S.
1 athletes joined
Program Description
Questo sarà un allenamento per chi lavora e ha bisogno di riposo , ma ogni qual volta si andrà in palestra ti spaccherai il c@&€. Allenamenti ricchi di pesi ma con poche serie 3/4. Puoi iniziare dal lunedì o dal martedì.
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jul 07, 2024 01:16
Last Edited
Jul 09, 2024 08:29
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Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
2
Leg Curl
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
3
Squat (Paused)
1 Set
1 Set
1 Set
7-10 Reps
6-9 Reps
3-6 Reps
@7
@7.5
@9
4
Romanian Deadlift (Trap Bar)
1 Set
2 Sets
1 Set
8-8 Reps
5-6 Reps
4-5 Reps
@6.5
@7.5
@9
5
Leg Press (45 Degrees)
3 Sets
6-9 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@7.5
2
Chest Fly (Cable)
3 Sets
9-10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8.5
4
Military Press (Barbell)
3 Sets
6-9 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
20+ Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7-9 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Dumbbell Row
1 Set
2 Sets
10-12 Reps
6-9 Reps
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
15+ Reps
@9.5
Day 1
1
Leg Extension
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
2
Leg Curl
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
3
Squat (Paused)
1 Set
1 Set
1 Set
7-10 Reps
6-9 Reps
3-6 Reps
@7
@7.5
@9
4
Romanian Deadlift (Trap Bar)
1 Set
2 Sets
1 Set
8-8 Reps
5-6 Reps
4-5 Reps
@6.5
@7.5
@9
5
Leg Press (45 Degrees)
3 Sets
6-9 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@7.5
2
Chest Fly (Cable)
3 Sets
9-10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8.5
4
Military Press (Barbell)
3 Sets
6-9 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
20+ Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7-9 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Dumbbell Row
1 Set
2 Sets
10-12 Reps
6-9 Reps
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
15+ Reps
@9.5
Day 1
1
Leg Extension
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
2
Leg Curl
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
3
Squat (Paused)
1 Set
1 Set
1 Set
7-10 Reps
6-9 Reps
3-6 Reps
@7
@7.5
@9
4
Romanian Deadlift (Trap Bar)
1 Set
2 Sets
1 Set
8-8 Reps
5-6 Reps
4-5 Reps
@6.5
@7.5
@9
5
Leg Press (45 Degrees)
3 Sets
6-9 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@7.5
2
Chest Fly (Cable)
3 Sets
9-10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8.5
4
Military Press (Barbell)
3 Sets
6-9 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
20+ Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7-9 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Dumbbell Row
1 Set
2 Sets
10-12 Reps
6-9 Reps
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
15+ Reps
@9.5
Day 1
1
Leg Extension
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
2
Leg Curl
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
3
Squat (Paused)
1 Set
1 Set
1 Set
7-10 Reps
6-9 Reps
3-6 Reps
@7
@7.5
@9
4
Romanian Deadlift (Trap Bar)
1 Set
2 Sets
1 Set
8-8 Reps
5-6 Reps
4-5 Reps
@6.5
@7.5
@9
5
Leg Press (45 Degrees)
3 Sets
6-9 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@7.5
2
Chest Fly (Cable)
3 Sets
9-10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8.5
4
Military Press (Barbell)
3 Sets
6-9 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
20+ Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7-9 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Dumbbell Row
1 Set
2 Sets
10-12 Reps
6-9 Reps
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
15+ Reps
@9.5
Day 1
1
Leg Extension
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
2
Leg Curl
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
3
Squat (Paused)
1 Set
1 Set
1 Set
7-10 Reps
6-9 Reps
3-6 Reps
@7
@7.5
@9
4
Romanian Deadlift (Trap Bar)
1 Set
2 Sets
1 Set
8-8 Reps
5-6 Reps
4-5 Reps
@6.5
@7.5
@9
5
Leg Press (45 Degrees)
3 Sets
6-9 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@7.5
2
Chest Fly (Cable)
3 Sets
9-10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8.5
4
Military Press (Barbell)
3 Sets
6-9 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
20+ Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7-9 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Dumbbell Row
1 Set
2 Sets
10-12 Reps
6-9 Reps
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
15+ Reps
@9.5
Day 1
1
Leg Extension
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
2
Leg Curl
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
3
Squat (Paused)
1 Set
1 Set
1 Set
7-10 Reps
6-9 Reps
3-6 Reps
@7
@7.5
@9
4
Romanian Deadlift (Trap Bar)
1 Set
2 Sets
1 Set
8-8 Reps
5-6 Reps
4-5 Reps
@6.5
@7.5
@9
5
Leg Press (45 Degrees)
3 Sets
6-9 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@7.5
2
Chest Fly (Cable)
3 Sets
9-10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8.5
4
Military Press (Barbell)
3 Sets
6-9 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
20+ Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7-9 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Dumbbell Row
1 Set
2 Sets
10-12 Reps
6-9 Reps
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
15+ Reps
@9.5
Day 1
1
Leg Extension
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
2
Leg Curl
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
3
Squat (Paused)
1 Set
1 Set
1 Set
7-10 Reps
6-9 Reps
3-6 Reps
@7
@7.5
@9
4
Romanian Deadlift (Trap Bar)
1 Set
2 Sets
1 Set
8-8 Reps
5-6 Reps
4-5 Reps
@6.5
@7.5
@9
5
Leg Press (45 Degrees)
3 Sets
6-9 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@7.5
2
Chest Fly (Cable)
3 Sets
9-10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8.5
4
Military Press (Barbell)
3 Sets
6-9 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
20+ Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7-9 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Dumbbell Row
1 Set
2 Sets
10-12 Reps
6-9 Reps
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
15+ Reps
@9.5
Day 1
1
Leg Extension
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
2
Leg Curl
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
3
Squat (Paused)
1 Set
1 Set
1 Set
7-10 Reps
6-9 Reps
3-6 Reps
@7
@7.5
@9
4
Romanian Deadlift (Trap Bar)
1 Set
2 Sets
1 Set
8-8 Reps
5-6 Reps
4-5 Reps
@6.5
@7.5
@9
5
Leg Press (45 Degrees)
3 Sets
6-9 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@7.5
2
Chest Fly (Cable)
3 Sets
9-10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8.5
4
Military Press (Barbell)
3 Sets
6-9 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
20+ Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7-9 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Dumbbell Row
1 Set
2 Sets
10-12 Reps
6-9 Reps
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
15+ Reps
@9.5