logo
BoostcampPNG
base building intermediate
by evert
1 athletes joined
Program Description
Building and improving a strength base to improve strength and athletic performance in other sports. Program is based on a 3-day week strength training schedule with at least one rest day in between training days. If you want to do cardiovasculair training like running it should be done on the training days, 8 hours or more before the strength training. Strength exercises like squats can be alternated with dumbell curls to shorten the total workout time. 3-5 min. rest between sets of all 80% 1RM exercises. 1-2 min. rest for all other exercises.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jun 19, 2024 01:41
Last Edited
Jun 19, 2024 03:02
down_app
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-8 Reps
80%
2
Hip Thrust (Barbell)
3 Sets
3-8 Reps
80%
3
Bench Press (Barbell)
3 Sets
3-8 Reps
80%
4
Push Press (Barbell)
3 Sets
3-8 Reps
80%
5
Bicep Curl (Dumbbell)
3 Sets
3-8 Reps
80%
6
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Good Morning
3 Sets
3-8 Reps
80%
2
Elastic Exercise Glutheus Min/Med.
3 Sets
8-15 Reps
3
Skater Jumps
3 Sets
8-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
3-8 Reps
80%
5
Bicep Curl (Dumbbell)
3 Sets
3-8 Reps
80%
6
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Deadlift (Barbell)
3 Sets
3-8 Reps
80%
2
Front Squat (Barbell)
3 Sets
3-8 Reps
80%
3
Bench Press (Barbell)
3 Sets
3-8 Reps
80%
4
Bicep Curl (Barbell)
3 Sets
3-8 Reps
80%
5
Arnold Press
3 Sets
3-8 Reps
80%
6
Hanging Leg Raise
3 Sets
AMRAP