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EZ Gainz (woman)
by Shezi
7 athletes joined
5.0
(1 rating)
Program Description
Gaining muscle 💪 with minimal time investment. Tips/ explanations: -Each workout is designed going from lower body (1 exercise for glutes, quads, hamstrings) to upper body and then upper limbs. - Start each excercise with 1-2 warm up sets in which you use the same rep range and form but with a lot lighter weight than the 3 working sets. - 3x8-10 means you do 3 sets within the rep range of 8-10. If you can't do the minimum rep requirement on each set the weight is too heavy. Once you pass the top end of the rep range for EACH set you must go up in weight. Especially in the lower body heavy sets. You must keep them heavy. So for example hipthrust 3x6-8, if you get 10,9,9 go up.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerbuilding, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jun 14, 2024 01:13
Last Edited
Jul 19, 2024 06:30
down_app
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8
@9
@10
2
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@10
3
Seated Hamstring Curl
2 Sets
12-15 Reps
@10
4
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@10
5
Lat Pulldown
2 Sets
8-10 Reps
@10
6
Alternating Dumbbell Curl
2 Sets
10-12 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
8
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
9
Cable Rear Delt Fly
2 Sets
10-12 Reps
@10
Day 1
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Hamstring Curl
2 Sets
8-10 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
9
Face Pull
2 Sets
12-15 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Yosemite R.Age 31, Woman
a month ago
0 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
👍🏼