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BoostcampPNG
P
by M. Dzulfiqar Noor
Program Description
ATHLETICS & AESTHETICS
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding, Powerlifting, Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 26, 2024 07:58
Last Edited
Jul 21, 2024 02:38
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
5 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 5
1
Military Press (Barbell)
3 Sets
5 Reps
@9
2
Upright Row (Barbell)
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
15 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
10 Sets
5-10 Reps
@9
2
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9
Day 5
1
Lat Pulldown
10 Sets
5-10 Reps
@9
2
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@9
Day 6
1
Deadlift (Barbell)
10 Sets
5-10 Reps
@9
2
Lying Leg Curl
3 Sets
10-15 Reps
@9
3
Standing Calf Raise
2 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
10 Sets
5-10 Reps
@9
2
Leg Extension
3 Sets
10-15 Reps
@9
3
Standing Calf Raise
2 Sets
10-15 Reps
@9
Day 2
1
Bent Over Row (Barbell)
10 Sets
5-10 Reps
@9
2
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
10 Sets
5-10 Reps
@9
2
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9
Day 1
1
Chest Fly (Machine)
5 Sets
10 Reps
@9
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@9
3
Lying Tricep Extension (Barbell)
5 Sets
10 Reps
@9
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
Day 3
1
Lying Leg Curl
3 Sets
10 Reps
@9
2
Leg Extension
3 Sets
10 Reps
@9
3
Standing Calf Raise
3 Sets
10 Reps
@9
4
Squat (Barbell)
3 Sets
10 Reps
@9
5
Deadlift (Barbell)
3 Sets
10 Reps
@9
6
Ab Wheel
3 Sets
15 Reps
@9
Day 6
1
Lying Leg Curl
5 Sets
10 Reps
@9
2
Leg Extension
5 Sets
10 Reps
@9
3
Standing Calf Raise
5 Sets
10 Reps
@9
4
Calf Raise (Leg Press)
5 Sets
10 Reps
@9
Day 4
1
Chest Fly (Machine)
5 Sets
10 Reps
@9
2
Rear Delt Fly (Machine)
5 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@9
4
Shrug (Dumbbell)
5 Sets
10 Reps
@9
Day 5
1
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@9
2
Reverse Bicep Curl (EZ Bar)
5 Sets
10 Reps
@9
3
Tricep Extension (Cable)
5 Sets
10 Reps
@9
4
Tricep Pushdown (Cable)
5 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Military Press (Barbell)
3 Sets
10 Reps
@9
3
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@9
Day 2
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Upright Row (Barbell)
3 Sets
10 Reps
@9
3
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Standing Calf Raise
3 Sets
10-15 Reps
@9