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BVPT- July Program

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Program Description

Provide a well rounded strength and conditioning program for BVPT clients

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2024 09:42
  • Last Edited
    Jun 18, 2025 08:40

Summary

Get ready to elevate your strength and conditioning with the BVPT July Program! This 4-week plan is designed for dedicated lifters, featuring 3 training days each week that focus on push, pull, and full-body workouts. Each session incorporates a mix of compound lifts and accessory movements, ensuring you build muscle while improving your endurance. With a full gym setup, you'll engage major muscle groups through targeted exercises like the Smith Machine Bench Press and Lat Pulldowns, all while keeping your workouts dynamic and effective. Embrace the challenge and watch your progress soar!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Erg/Bands
1
5 mins
-
2
Bench Press (Smith Machine)
3
15 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Arnold Press
3
15 reps
-
5
Ez Curl Upright Row
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Battle Ropes
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Erg/Bands
1
5 mins
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Ez Curl Upright Row
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Battle Ropes
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Erg/Bands
1
5 mins
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
4
10 reps
-
4
Arnold Press
4
10 reps
-
5
Ez Curl Upright Row
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Battle Ropes
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Erg/Bands
1
5 mins
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Incline Chest Fly (Dumbbell)
4
8 reps
-
4
Arnold Press
4
8 reps
-
5
Ez Curl Upright Row
4
8 reps
-
6
Tricep Pushdown (Cable)
4
8 reps
-
7
Battle Ropes
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rower/Bands
1
5 mins
-
2
Lat Pulldown (Close Grip)
3
15 reps
-
3
Bicep Curl (Cable)
3
15 reps
-
4
Single Arm Row (Dumbbell)
3
15 reps
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Single Arm Row (Dumbbell)
3
15 reps
-
7
Med Ball Slam
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rower/Bands
1
5 mins
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
7
Med Ball Slam
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rower/Bands
1
5 mins
-
2
Lat Pulldown (Close Grip)
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Single Arm Row (Dumbbell)
4
10 reps
-
7
Med Ball Slam
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rower/Bands
1
5 mins
-
2
Lat Pulldown (Close Grip)
4
8 reps
-
3
Bicep Curl (Cable)
4
8 reps
-
4
Single Arm Row (Dumbbell)
4
8 reps
-
5
Pullover (Dumbbell)
4
8 reps
-
6
Single Arm Row (Dumbbell)
4
8 reps
-
7
Med Ball Slam
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1-5 mins
-
2
Squat (Barbell)
3
15 reps
-
3
Glute Kickback
3
15 reps
-
4
Leg Press
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
6
Good Morning
3
15 reps
-
7
Run
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1-5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Glute Kickback
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Good Morning
3
12 reps
-
7
Run
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1-5 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Glute Kickback
4
10 reps
-
4
Leg Press
4
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
6
Good Morning
4
10 reps
-
7
Run
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1-5 mins
-
2
Squat (Barbell)
4
8 reps
-
3
Glute Kickback
4
8 reps
-
4
Leg Press
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Good Morning
4
8 reps
-
7
Run
1
5 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Ski Erg/Bands
1 Set
5 mins
-
2
Bench Press (Smith Machine)
3 Sets
15 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
-
4
Arnold Press
3 Sets
15 Reps
-
5
Ez Curl Upright Row
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Battle Ropes
5 Sets
30 secs
-
Day 2
1
Rower/Bands
1 Set
5 mins
-
2
Lat Pulldown (Close Grip)
3 Sets
15 Reps
-
3
Bicep Curl (Cable)
3 Sets
15 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
15 Reps
-
5
Pullover (Dumbbell)
3 Sets
15 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
15 Reps
-
7
Med Ball Slam
3 Sets
20 Reps
-
Day 3
1
Squat (Bodyweight)
1 Set
1-5 mins
-
2
Squat (Barbell)
3 Sets
15 Reps
-
3
Glute Kickback
3 Sets
15 Reps
-
4
Leg Press
3 Sets
15 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
6
Good Morning
3 Sets
15 Reps
-
7
Run
1 Set
5 mins
-