Ashaz strength | Workout Programs | Boostcamp App |

Ashaz strength

by Harsh Kaushik

1 athletes joined

Program Description

Strength + size

Program Overview

Level

Beginner, Novice

Goal

Powerbuilding

Equipment

Full Gym

Program Length

5 weeks

Time Per Workout

100 minutes

Created

Jun 10, 2024 12:10

Last Edited

Jun 22, 2024 04:14

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Day 1

1

Squat (Barbell)

1 Set

3 Sets

3 Reps

8 Reps

85%

72%

2

Bench Press (Barbell)

1 Set

3 Sets

3 Reps

8 Reps

85%

72%

3

Dip (Assisted)

4 Sets

8 Reps

@8

4

Overhead Tricep Extension (Cable)

2 Sets

15 Reps

@9

5

Lateral Raise (Dumbbell)

4 Sets

15 Reps

@10

Day 2

1

Deadlift (Barbell)

1 Set

4 Sets

3 Reps

8 Reps

85%

72%

2

Pendlay Row

3 Sets

10 Reps

@8

3

Pull-Up (Assisted)

3 Sets

10 Reps

@8

4

Face Pull

4 Sets

20 Reps

@8

5

Preacher Curl (Barbell)

4 Sets

15 Reps

@10

Day 4

1

Deadlift (Barbell)

1 Set

3 Sets

5 Reps

10 Reps

80%

65%

2

Stiff Leg Deadlift

3 Sets

5 Reps

@7

3

Bench Press (Barbell)

1 Set

3 Sets

5 Reps

10 Reps

80%

74%

4

Back Extension

3 Sets

15 Reps

@8

5

Hanging Leg Raise

3 Sets

15 Reps

@10

Day 5

1

Bicep Curl (Barbell)

2 Sets

15 Reps

@8

2

Incline Curl (Dumbbell)

4 Sets

10 Reps

@10

3

Skull Crusher

2 Sets

15 Reps

@8

4

Lateral Raise (Machine)

4 Sets

15 Reps

@9

5

Abs Crunch (Machine)

3 Sets

15 Reps

@10

Day 3

1

Squat (Barbell)

1 Set

3 Sets

3 Reps

10 Reps

85%

65%

2

Bench Press (Barbell)

1 Set

3 Sets

3 Reps

8 Reps

85%

74%

3

Squat (Smith Machine)

3 Sets

10 Reps

@8

4

Standing Calf Raise

4 Sets

10 Reps

@10