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The CrossOver
by Liam E.
Program Description
Mix of hypertrophy and strength
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
50 minutes
Created
Jun 22, 2024 03:36
Last Edited
Jun 23, 2024 01:48
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Week 1
1 / 10 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@7.5
@8
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
3
Face Pull
3 Sets
15 Reps
@7
4
Ring Dip
4 Sets
6 Reps
@7.5
Day 3
1
Reverse Lunge (Dumbbell)
4 Sets
10 Reps
@7.5
2
Seated Hamstring Curl
4 Sets
10 Reps
@7.5
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
8 Reps
@6.5
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7.5
@8
@8.5
2
Seated Row (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
6A
Lateral Raise (Dumbbell)
1 Set
10 Reps
@6.5
7
Kettlebell Halo
4 Sets
12 Reps
@6.5
Day 4
1
Jog
1 Set
25 mins
@7
Day 5
1
Jog
1 Set
25 mins
@7.5