logo
BoostcampPNG
Alan HIT power-building block 1
by Braden G.
1 athletes joined
Program Description
Gain muscle and strength
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Jul 07, 2024 12:16
Last Edited
Jul 13, 2024 12:58
down_app
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@6
@8
2
Good Morning
2 Sets
6-8 Reps
@9
3
Leg Press
2 Sets
6-8 Reps
@10
4
Lying Leg Curl
2 Sets
4-6 Reps
@10
5
Seated Calf Raise
2 Sets
6-8 Reps
@10
6
Decline Crunch (Weighted)
2 Sets
6-8 Reps
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
4-6 Reps
@10
2
Shoulder Press (Machine)
2 Sets
4-6 Reps
@10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@10
4
Bench Press (Dumbbell)
2 Sets
AMRAP
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
@10
8
Reverse Pec Deck
2 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@8
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
@7
3
Neutral Grip Pull Down
2 Sets
4-6 Reps
@9
4
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
@10
5
T-Bar Row
2 Sets
4-6 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
9
Reverse Pec Deck
1 Set
6-8 Reps
@10
Day 4
1
Squat (Low Bar)
1 Set
1 Set
5 Reps
5 Reps
@6
@8
2
Squat (Paused)
2 Sets
6-8 Reps
@8.5
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
4
Leg Extension
2 Sets
6-8 Reps
@10
5
Standing Calf Raise
2 Sets
6-8 Reps
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
4-6 Reps
@10
2
Shoulder Press (Machine)
2 Sets
4-6 Reps
@10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@10
4
Bench Press (Dumbbell)
2 Sets
AMRAP
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
@10
8
Reverse Pec Deck
2 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@7
@9
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8
3
Neutral Grip Pull Down
2 Sets
4-6 Reps
@9
4
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
@10
5
T-Bar Row
2 Sets
4-6 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
9
Reverse Pec Deck
1 Set
6-8 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Good Morning
2 Sets
6-8 Reps
@9
3
Leg Press
2 Sets
6-8 Reps
@10
4
Lying Leg Curl
2 Sets
4-6 Reps
@10
5
Seated Calf Raise
2 Sets
6-8 Reps
@10
6
Decline Crunch (Weighted)
2 Sets
6-8 Reps
@10
Day 4
1
Squat (Low Bar)
1 Set
1 Set
5 Reps
5 Reps
@7
@9
2
Squat (Paused)
2 Sets
6-8 Reps
@9
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
4
Leg Extension
2 Sets
6-8 Reps
@10
5
Standing Calf Raise
2 Sets
6-8 Reps
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
4-6 Reps
@10
2
Shoulder Press (Machine)
2 Sets
4-6 Reps
@10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@10
4
Bench Press (Dumbbell)
2 Sets
AMRAP
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
@10
8
Reverse Pec Deck
2 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
@9
3
Neutral Grip Pull Down
2 Sets
4-6 Reps
@9
4
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
@10
5
T-Bar Row
2 Sets
4-6 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
9
Reverse Pec Deck
1 Set
6-8 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
6 Reps
@10
2
Good Morning
2 Sets
6-8 Reps
@9
3
Leg Press
2 Sets
6-8 Reps
@10
4
Lying Leg Curl
2 Sets
4-6 Reps
@10
5
Seated Calf Raise
2 Sets
6-8 Reps
@10
6
Decline Crunch (Weighted)
2 Sets
6-8 Reps
@10
Day 4
1
Squat (Low Bar)
1 Set
5 Reps
@10
2
Squat (Paused)
2 Sets
6-8 Reps
@9.5
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
4
Leg Extension
2 Sets
6-8 Reps
@10
5
Standing Calf Raise
2 Sets
6-8 Reps
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
6 Reps
@6
2
Good Morning
2 Sets
6-8 Reps
@6
3
Leg Press
2 Sets
6-8 Reps
@7
4
Lying Leg Curl
2 Sets
4-6 Reps
@7
5
Seated Calf Raise
2 Sets
6-8 Reps
@7
6
Decline Crunch (Weighted)
2 Sets
6-8 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
@6
3
Neutral Grip Pull Down
2 Sets
4-6 Reps
@6
4
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
@7
5
T-Bar Row
2 Sets
4-6 Reps
@6
6
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@7
7
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@7
8
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@7
9
Reverse Pec Deck
1 Set
6-8 Reps
@7
Day 3
1
Wide Grip Lat Pulldown
2 Sets
4-6 Reps
@7
2
Shoulder Press (Machine)
2 Sets
4-6 Reps
@7
3
Seated Row (Cable)
2 Sets
4-6 Reps
@7
4
Bench Press (Dumbbell)
2 Sets
AMRAP
@7
5
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@7
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@7
7
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
@7
8
Reverse Pec Deck
2 Sets
6-8 Reps
@7
Day 4
1
Squat (Low Bar)
2 Sets
5 Reps
@6
2
Squat (Paused)
2 Sets
6-8 Reps
@6
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@6
4
Leg Extension
2 Sets
6-8 Reps
@7
5
Standing Calf Raise
2 Sets
6-8 Reps
@7
6
Hanging Leg Raise
2 Sets
AMRAP
@7