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Size and Strength
by Jake P.
1 athletes joined
Program Description
Minimum time, maximum gains bro split -increase weight each week (and isolation exercises) -compound movements (Squat, Bench, Press and Deadlift) increase at 2.5kg per week. (Start conservatively) -don’t skip a day -week 6 de-load and run again. That’s it
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Jul 03, 2024 12:42
Last Edited
Jul 08, 2024 03:03
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Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Push Up
3 Sets
10 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
5 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
10 Reps
Day 3
1
Military Press (Barbell)
1 Set
5 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
Day 4
1
Hanging Leg Raise
3 Sets
10 Reps
2
Ab Wheel
3 Sets
5 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
1 Set
5 Reps
2
Split Squat (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps