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BoostcampPNG
Intro Program
by brutef0rce55
Program Description
Testing out the app
Program Overview
Level
Novice
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jun 20, 2024 01:43
Last Edited
Jun 25, 2024 03:30
down_app
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Smith Machine)
4 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
3
Bench Press (Dumbbell)
4 Sets
8 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
6
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
7
Tricep Pushdown (Cable)
4 Sets
6 Reps
8
Skull Crusher (Barbell)
3 Sets
8 Reps
9
Bench Press (Close Grip)
3 Sets
10 Reps
10
Tricep Extension (Dumbbell)
3 Sets
6 Reps
Day 2
1
Squat (Smith Machine)
4 Sets
6 Reps
2
Standing Calf Raise
4 Sets
12 Reps
3
Leg Curl
4 Sets
8 Reps
4
Leg Extension
4 Sets
8 Reps
5
Lunge (Dumbbell)
3 Sets
6 Reps
6
Alternating Dumbbell Curl
4 Sets
8 Reps
7
Hammer Curl
3 Sets
6 Reps
8
Bicep Curl (Cable)
4 Sets
8 Reps
9
Bicep Curl (Machine)
4 Sets
6 Reps
10
Reverse Bicep Curl (EZ Bar)
2 Sets
6 Reps
Day 3
1
Seated Military Press (Smith Machine)
4 Sets
6 Reps
2
Shrug (Barbell)
4 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
4
Seated Front Raise
4 Sets
8 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
7
Tricep Kickback
4 Sets
8 Reps
8
Dip (Assisted)
3 Sets
6 Reps
9
Tricep Extension (Machine)
4 Sets
8 Reps
Day 4
1
Seated Row (Cable)
4 Sets
10 Reps
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
3
Lat Pulldown (Close Grip)
4 Sets
10 Reps
4
Dumbbell Row
4 Sets
8 Reps
5
Single Arm Row (Dumbbell)
4 Sets
8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
8 Reps
7
Concentration Curl
4 Sets
8 Reps
8
Bicep Curl (EZ Bar)
4 Sets
8 Reps
9
Preacher Curl (EZ Bar)
4 Sets
8 Reps