Brianna 3x a week full body

by Nick G.

3 athletes joined

Program Description

Gainz

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jul 22, 2024 09:09
Last Edited
Jul 23, 2024 03:34

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chest Press (Machine)

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

2

Lat Pulldown

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

3

Leg Extension

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

4

Abs Crunch (Machine)

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

5

Hip Thrust (Barbell)

1

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

Day 2

1

Belt Squat

3

1

5-12 reps

5-12 reps

RPE 8

RPE 9

2

Chest Fly (Machine)

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

3

Chest Supported Row (Machine)

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

4

Plank (Weighted)

3

RPE 7-10

Day 3

1

Overhead Press (Machine)

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

2

Leg Press

3

1

5-12 reps

5-12 reps

RPE 8

RPE 9

3

Pull-Up (Assisted)

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

4

Hanging Leg Raise

4

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

2

Lat Pulldown

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

3

Leg Extension

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

4

Abs Crunch (Machine)

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

5

Hip Thrust (Barbell)

1 Set

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

Day 2

1

Belt Squat

3 Sets

1 Set

5-12 Reps

5-12 Reps

@8

@9

2

Chest Fly (Machine)

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

3

Chest Supported Row (Machine)

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

4

Plank (Weighted)

3 Sets

@7-10

Day 3

1

Overhead Press (Machine)

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

2

Leg Press

3 Sets

1 Set

5-12 Reps

5-12 Reps

@8

@9

3

Pull-Up (Assisted)

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

4

Hanging Leg Raise

4 Sets

AMRAP

@10