BVPT- July Program

by null

20 athletes joined

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
Sep 12, 2024 07:06

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

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