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BoostcampPNG
Helicopter gains
by Στέλιος Α.
1 athletes joined
Program Description
Unleash Your Inner Strength: 4-Day Resistance Training Program Attention! Are you ready to push your physical limits and achieve unparalleled strength? Join our elite 4-Day Resistance Training Program designed to transform your body and elevate your fitness to new heights. Mission Objectives: 1. Day 1&3: Upper Body Domination - Conquer the bench press, master the pull-up, and command the shoulder press. 2. Day 2&4: Lower Body & Core Assault - Dominate the squat, overpower the deadlift, and annihilate the leg press. Why Enlist in this Program? - Strategic Workouts: Precise exercises targeting each muscle group. - Intense Regimen: High-energy, short-duration sessions for maximum impact. Mission-Critical: The Importance of Warm-Up and Cool-Down. Before you dive into the battlefield of intense training, the Warm-Up is your essential first line of defense. It primes your muscles, increases blood flow, and enhances flexibility, ensuring you're ready to face the physical demands ahead. Skipping this step is not an option—it’s crucial for peak performance and injury prevention. After completing your rigorous mission, the Cool-Down phase is vital for recovery. It gradually reduces your heart rate and stretches your muscles, aiding in the removal of lactic acid buildup and preventing stiffness. This process accelerates recovery, allowing you to return stronger for the next challenge. Victory through strength!
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jul 11, 2024 11:11
Last Edited
Jul 11, 2024 12:38
down_app
Week 1
1 / 6 Weeks
Day 1
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
12-15 Reps
@8.5
@8.5
@8.5
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
4
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
6A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
6B
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
5-8 Reps
@8
@9
2
Leg Extension
3 Sets
12-15 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
AMRAP
@9
7A
Plank
3 Sets
AMRAP
@10
7B
Russian Twist
3 Sets
AMRAP
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
1B
Push Up
3 Sets
AMRAP
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@9.5
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@8.5
4
Seated Military Press (Barbell)
4 Sets
8-10 Reps
@8.5
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
@8.5
5B
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8.5
6A
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Dead Hang
3 Sets
AMRAP
@10
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
6-8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8-12 Reps
6-8 Reps
@8.5
@8.5
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
4 Sets
8-12 Reps
@9
6A
V-Up
3 Sets
AMRAP
@9
6B
Plank
3 Sets
AMRAP
@10
Day 1
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
12-15 Reps
@8.5
@8.5
@8.5
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
4
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
6A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
6B
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
5-8 Reps
@8
@9
2
Leg Extension
3 Sets
12-15 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
AMRAP
@9
7A
Plank
3 Sets
AMRAP
@10
7B
Russian Twist
3 Sets
AMRAP
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
1B
Push Up
3 Sets
AMRAP
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@9.5
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@8.5
4
Seated Military Press (Barbell)
4 Sets
8-10 Reps
@8.5
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
@8.5
5B
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8.5
6A
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Dead Hang
3 Sets
AMRAP
@10
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
6-8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8-12 Reps
6-8 Reps
@8.5
@8.5
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
4 Sets
8-12 Reps
@9
6A
V-Up
3 Sets
AMRAP
@9
6B
Plank
3 Sets
AMRAP
@10
Day 1
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
12-15 Reps
@8.5
@8.5
@8.5
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
4
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
6A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
6B
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
5-8 Reps
@8
@9
2
Leg Extension
3 Sets
12-15 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
AMRAP
@9
7A
Plank
3 Sets
AMRAP
@10
7B
Russian Twist
3 Sets
AMRAP
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
1B
Push Up
3 Sets
AMRAP
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@9.5
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@8.5
4
Seated Military Press (Barbell)
4 Sets
8-10 Reps
@8.5
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
@8.5
5B
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8.5
6A
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Dead Hang
3 Sets
AMRAP
@10
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
6-8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8-12 Reps
6-8 Reps
@8.5
@8.5
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
4 Sets
8-12 Reps
@9
6A
V-Up
3 Sets
AMRAP
@9
6B
Plank
3 Sets
AMRAP
@10
Day 1
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
12-15 Reps
@8.5
@8.5
@8.5
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
4
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
6A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
6B
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
5-8 Reps
@8
@9
2
Leg Extension
3 Sets
12-15 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
AMRAP
@9
7A
Plank
3 Sets
AMRAP
@10
7B
Russian Twist
3 Sets
AMRAP
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
1B
Push Up
3 Sets
AMRAP
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@9.5
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@8.5
4
Seated Military Press (Barbell)
4 Sets
8-10 Reps
@8.5
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
@8.5
5B
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8.5
6A
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Dead Hang
3 Sets
AMRAP
@10
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
6-8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8-12 Reps
6-8 Reps
@8.5
@8.5
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
4 Sets
8-12 Reps
@9
6A
V-Up
3 Sets
AMRAP
@9
6B
Plank
3 Sets
AMRAP
@10
Day 1
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
12-15 Reps
@8.5
@8.5
@8.5
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
4
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
6A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
6B
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
5-8 Reps
@8
@9
2
Leg Extension
3 Sets
12-15 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
AMRAP
@9
7A
Plank
3 Sets
AMRAP
@10
7B
Russian Twist
3 Sets
AMRAP
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
1B
Push Up
3 Sets
AMRAP
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@9.5
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@8.5
4
Seated Military Press (Barbell)
4 Sets
8-10 Reps
@8.5
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
@8.5
5B
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8.5
6A
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Dead Hang
3 Sets
AMRAP
@10
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
6-8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8-12 Reps
6-8 Reps
@8.5
@8.5
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
4 Sets
8-12 Reps
@9
6A
V-Up
3 Sets
AMRAP
@9
6B
Plank
3 Sets
AMRAP
@10
Day 1
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
12-15 Reps
@8.5
@8.5
@8.5
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
4
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
6A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
6B
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
5-8 Reps
@8
@9
2
Leg Extension
3 Sets
12-15 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
AMRAP
@9
7A
Plank
3 Sets
AMRAP
@10
7B
Russian Twist
3 Sets
AMRAP
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
1B
Push Up
3 Sets
AMRAP
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@9.5
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@8.5
4
Seated Military Press (Barbell)
4 Sets
8-10 Reps
@8.5
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
@8.5
5B
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8.5
6A
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Dead Hang
3 Sets
AMRAP
@10
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
6-8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8-12 Reps
6-8 Reps
@8.5
@8.5
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
4 Sets
8-12 Reps
@9
6A
V-Up
3 Sets
AMRAP
@9
6B
Plank
3 Sets
AMRAP
@10