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BoostcampPNG
For the girls!
by Tamlen Darga
3 athletes joined
Program Description
Program for my girlfriend. Lower, upper, pull, lower
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 29, 2024 01:57
Last Edited
Jul 18, 2024 07:01
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
10-30 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
2
Dumbbell Row
3 Sets
8-12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Hip Thrust (Barbell)
3 Sets
10-15 Reps