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Vacation - Minimum Effective Dose - Upper/Lower
by David Galić
1 athletes joined
Program Description
The Purpose of the Program is to give you the most stimulus & most productive amount of effective reps per workout in the shortened time possible So you can get jacked & enjoy your vacation at the same time!
Program Overview
Level
Beginner, Intermediate, Novice, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Jun 18, 2024 12:20
Last Edited
Jun 26, 2024 12:30
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Smith Machine)
2 Sets
5-7 Reps
2
AD Press (Smith Machine)
2 Sets
5-7 Reps
3
Pull-Up (Weighted)
2 Sets
5-7 Reps
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
10-13 Reps
6
Bayesian Curl
2 Sets
7-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
2
Seated Hamstring Curl
2 Sets
7-10 Reps
3
Hack Squat
2 Sets
5-7 Reps
4
Leg Extension
2 Sets
10-13 Reps
5
Hip Adductor (Machine)
2 Sets
10-13 Reps
Day 1
1
Bench Press (Smith Machine)
2 Sets
5-7 Reps
2
AD Press (Smith Machine)
2 Sets
5-7 Reps
3
Pull-Up (Weighted)
2 Sets
5-7 Reps
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
10-13 Reps
6
Bayesian Curl
2 Sets
7-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
2
Seated Hamstring Curl
2 Sets
7-10 Reps
3
Hack Squat
2 Sets
5-7 Reps
4
Leg Extension
2 Sets
10-13 Reps
5
Hip Adductor (Machine)
2 Sets
10-13 Reps
Day 1
1
Bench Press (Smith Machine)
2 Sets
5-7 Reps
2
AD Press (Smith Machine)
2 Sets
5-7 Reps
3
Pull-Up (Weighted)
2 Sets
5-7 Reps
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
10-13 Reps
6
Bayesian Curl
2 Sets
7-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
2
Seated Hamstring Curl
2 Sets
7-10 Reps
3
Hack Squat
2 Sets
5-7 Reps
4
Leg Extension
2 Sets
10-13 Reps
5
Hip Adductor (Machine)
2 Sets
10-13 Reps
Day 1
1
Bench Press (Smith Machine)
2 Sets
5-7 Reps
2
AD Press (Smith Machine)
2 Sets
5-7 Reps
3
Pull-Up (Weighted)
2 Sets
5-7 Reps
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
10-13 Reps
6
Bayesian Curl
2 Sets
7-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
2
Seated Hamstring Curl
2 Sets
7-10 Reps
3
Hack Squat
2 Sets
5-7 Reps
4
Leg Extension
2 Sets
10-13 Reps
5
Hip Adductor (Machine)
2 Sets
10-13 Reps
Day 1
1
Bench Press (Smith Machine)
2 Sets
5-7 Reps
2
AD Press (Smith Machine)
2 Sets
5-7 Reps
3
Pull-Up (Weighted)
2 Sets
5-7 Reps
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
10-13 Reps
6
Bayesian Curl
2 Sets
7-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
2
Seated Hamstring Curl
2 Sets
7-10 Reps
3
Hack Squat
2 Sets
5-7 Reps
4
Leg Extension
2 Sets
10-13 Reps
5
Hip Adductor (Machine)
2 Sets
10-13 Reps
Day 1
1
Bench Press (Smith Machine)
2 Sets
5-7 Reps
2
AD Press (Smith Machine)
2 Sets
5-7 Reps
3
Pull-Up (Weighted)
2 Sets
5-7 Reps
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
10-13 Reps
6
Bayesian Curl
2 Sets
7-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
2
Seated Hamstring Curl
2 Sets
7-10 Reps
3
Hack Squat
2 Sets
5-7 Reps
4
Leg Extension
2 Sets
10-13 Reps
5
Hip Adductor (Machine)
2 Sets
10-13 Reps