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BoostcampPNG
Revival fitness
by Isaac E.
Program Description
Built strength and fitness
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jul 08, 2024 03:19
Last Edited
Jul 08, 2024 05:26
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2
Chin-Up (Bodyweight)
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Dumbbell Row
3 Sets
5
Bicep Curl (Cable)
3 Sets
6
Tricep Rope Push Down (Cable)
3 Sets
Day 2
1
Deadlift (Barbell)
3 Sets
2
Reverse Lunge (Dumbbell)
3 Sets
3
Decline Crunch
3 Sets
4
Leg Extension
3 Sets
5
Seated Hamstring Curl
3 Sets
6
Seated Calf Raise
3 Sets
Day 3
1
Bench Press (Dumbbell)
3 Sets
2
Pullover (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Band Pull Apart
1 Set
5
Skull Crusher (Barbell)
3 Sets
6
Bicep Curl (Dumbbell)
2 Sets
7
Lat Pulldown
3 Sets
Day 4
1
Squat (Barbell)
3 Sets
2
Hip Thrust (Barbell)
2 Sets
3
Romanian Deadlift (Dumbbell)
2 Sets
4
Decline Crunch
2 Sets
5
Lateral Lunge
2 Sets
6
Hamstring Curl
2 Sets