Black Adam

by Ami B.
1 athletes joined

Program Description

Intermediate body building workouts

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2025 03:24
  • Last Edited
    Jun 18, 2025 10:48

Summary

Unleash your inner superhero with the Black Adam workout program! Over the course of 4 weeks, you'll engage in targeted chest training twice a week, utilizing a mix of cable, dumbbell, and barbell exercises designed to build strength and definition. Each session incorporates advanced techniques like supersets and controlled negatives, ensuring you maximize muscle engagement and growth. Perfect for those with a garage gym setup, this program is your ticket to achieving a powerful, sculpted chest. Get ready to transform your physique and channel your inner strength!
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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
Chest Fly (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
20 reps
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5A
Pec Fly (Dumbbell)
3
8 reps
-
5B
Neutral Grip Dumbbell Bench Press
3
8 reps
-
5C
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
20 reps
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5A
Pec Fly (Dumbbell)
3
8 reps
-
5B
Neutral Grip Dumbbell Bench Press
3
8 reps
-
5C
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
20 reps
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5A
Pec Fly (Dumbbell)
3
8 reps
-
5B
Neutral Grip Dumbbell Bench Press
3
8 reps
-
5C
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
20 reps
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5A
Pec Fly (Dumbbell)
3
8 reps
-
5B
Neutral Grip Dumbbell Bench Press
3
8 reps
-
5C
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Low Row
3
8 reps
-
3
T-Bar Row
4
20 reps
-
4
Dumbbell Row
4
12 reps
-
5
Wide Grip Pull-Up
4
-
6A
Seated Row (Cable)
3
8 reps
-
6B
Seated Wide-Grip Row (Cable)
3
8 reps
-
6C
Face Pull
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Low Row
3
8 reps
-
3
T-Bar Row
4
20 reps
-
4
Dumbbell Row
4
12 reps
-
5
Wide Grip Pull-Up
4
-
6A
Seated Row (Cable)
3
8 reps
-
6B
Seated Wide-Grip Row (Cable)
3
8 reps
-
6C
Face Pull
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Low Row
3
8 reps
-
3
T-Bar Row
4
20 reps
-
4
Dumbbell Row
4
12 reps
-
5
Wide Grip Pull-Up
4
-
6A
Seated Row (Cable)
3
8 reps
-
6B
Seated Wide-Grip Row (Cable)
3
8 reps
-
6C
Face Pull
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Low Row
3
8 reps
-
3
T-Bar Row
4
20 reps
-
4
Dumbbell Row
4
12 reps
-
5
Wide Grip Pull-Up
4
-
6A
Seated Row (Cable)
3
8 reps
-
6B
Seated Wide-Grip Row (Cable)
3
8 reps
-
6C
Face Pull
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Chest Fly (Cable)
4 Sets
12 Reps
-
2
Bench Press (Dumbbell)
4 Sets
20 Reps
-
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
5A
Pec Fly (Dumbbell)
3 Sets
8 Reps
-
5B
Neutral Grip Dumbbell Bench Press
3 Sets
8 Reps
-
5C
Dip (Bodyweight)
3 Sets
-
Day 2
1
Lat Pulldown
4 Sets
12 Reps
-
2
Cable Low Row
3 Sets
8 Reps
-
3
T-Bar Row
4 Sets
20 Reps
-
4
Dumbbell Row
4 Sets
12 Reps
-
5
Wide Grip Pull-Up
4 Sets
-
6A
Seated Row (Cable)
3 Sets
8 Reps
-
6B
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
-
6C
Face Pull
3 Sets
8 Reps
-